Posts Tagged NROLW
Yesterday, I had one of the best double-digit runs, ever. The weather started a little humid and mid-50s, but cleared up and the sun came out. I ran with the dog, Tara, as well as three other friends and two more dogs. We started on our usually long run route, but instead of doing an out-and-back as we usually do, we mixed it up and turned off at 5 miles to create a loop through town. It’s amazing how a few miles of new scenery can invigorate a long run. On my shorter runs I routinely switch directions and mix things up with new side streets, but on the longer runs I’ve been doing the same route for quite awhile so it made a huge difference to change the route so much.
I think I’ll try to come up with another couple of courses for double-digit runs over the next few months to keep things interesting. It is going to be even more important as I ramp up the mileage for…wait for it…marathon training! I finally committed and registered for the Richmond Marathon on November 16 in Richmond, Virginia. I am so excited at the prospect of finally tackling 26.2 miles! My friend, Caitlin, and my hubby are going to run it too, so I’ll have plenty of support in my training here in Kansas and my family in Virginia is already on board with being our support crew while we’re on the East coast.
With such a big race on the horizon, I would like to get back into the habit of setting regular goals throughout the year. I only set one goal for running for the year and that was to run 1000 miles, which I am a little behind on reaching with my current monthly totals (197.95/1000). Tomorrow is April 1st, so today seems apropos to start setting some monthly goals.
Goals for April
1. Run 100 miles in the month. I’ve run just under 200 miles for the year so far, so 100 this month will put me back on track for an even effort in the rest of the year for reaching my 1000 miles goal.
2. Do at least 1 day of weight lifting per week. I would like to start one of the New Rules of Lifting programs again. I’m leaning toward New Rules of Lifting for Women because I’m already familiar with all the moves, don’t need any new equipment, and they’re fairly short routines for the first few months while I’m still in school. My plan is to start by going to the gym this Tuesday during my long lunch break.
3. Prepare 1 new recipe per week. I really enjoyed finding new foods to try and meal-planning during my paleo experiment, and would like to continue adding some fresh new ideas to the repertoire.
4. Do at least 30 minutes of yoga per week. My flexibility is abysmal and running keeps me too tight, so I need to invest more time into stretching and flexibility. I think incorporating yoga into my routine will be a great way to accomplish this.
5. Research the possibility of an early summer triathlon. I’d like to find something to fill the gap between my half marathon training and the beginning of my marathon training. If I find a race that is within an easy morning drive, register and organize my training plan.
Do you have any tips for a first time marathoner? Do you set goals for yourself throughout the year?
10.01 mile run
The packing has begun. I got a lot done yesterday and even more done today. I’ve got one room mostly packed with just a few odds and ends left to take care of. I also started on a second room and have a huge pile of things to donate and three huge black trash bags full of garbage. Curtis also started packing the basement. We only have about 17 packing days left and I’ll be working 12 of those days. Crazy.
What with packing all day and a phone call that upset me a bit, I didn’t feel up to going to the gym. I am trying to have some genetic testing for a hereditary type of cancer that I am at risk for inheriting and the doctor’s office is not on top of things. I had to call the insurance company and speak someone who knew nothing about this specific test and I think he just told me what he thought I wanted to hear. Finally, I was able to find a number for someone at the insurance agency who deals with this test specifically, so I’m hoping that things will be ok. I’m waiting for some paperwork in the mail, but fingers-crossed things are taken care of now. I just want it to be over with and get the results!
Needless to say, I was a bit emotional yesterday and a workout probably would have made me feel better, but I opted to stay home and go to the gym this morning instead. Curtis and I both went to the gym and it was surprisingly busy for a Saturday morning, but fortunately, after our warm-ups both squat racks were available for use. I did NROLW Stage 5 Workout B:
A. Barbell Romanian deadlift/bent-over row – 4 sets of 4 reps with 120s rest @ 100 lbs
B1. Partial single-leg squat – 4 sets of 4 reps with 120s rest @ 1st @ 20 lbs, 2nd/3rd/4th @ 22.5 lbs
B2. Wide-grip lat pulldown – 4 sets of 4 reps with 120s rest @ 95 lbs
C1. Back extension – 4 sets of 4 reps with 120s rest @ 35 lbs
C2. YTWL – 4 sets of 4 reps with 120s rest @ 12.5 lbs
D1. Swiss-ball crunch – 4 sets of 4 reps with 120s rest @ 12.5 lbs overhead
D2. Hip flexion – 4 sets of 4 reps with 120s rest @ BW (Prone Jackknife)
D3. Lateral flexion – 4 sets of 4 reps with 120s rest @ BW
Then I did intervals:
1 min @ walk 3.5 mph
2 min @ run 12:00 min/mile
1 min @ run 6:40 min/mile
2 min @ run 12:00 min/mile
1 min @ run 6:40 min/mile
2 min @ run 12:00 min/mile
1 min @ run 6:40 min/mile
2 min @ walk 3.5 mph
1 min @ run 6:40 min/mile
2 min @ walk 3.5 mph
1 min @ run 6:40 min/mile
1 min @ run 12:00 min/mile
5 min cool down
I wanted to add another interval to the normal HIIT prescribed by NROLW. I needed more recovery than usual today and had to walk after the 3rd and 4th intervals. I think I may have been a bit dehydrated and that probably played a role. My heart rate got up to at least 200 bpm during the 3rd interval, so I made sure to recover to the 150s range before beginning the 4th and 5th.
I might break the rules and do another workout tomorrow evening. It will be more than 24 hours rest so I think it’ll be okay just this once. I’ll play it by ear tomorrow if I’m overly sore, but I expect I’ll be able to do the last workout A of the phase.
It felt really nice to wake up in my own bed on Saturday morning! Friday night ended up being a pretty late night with my flight delays, and then Curtis had trouble getting to the airport to pick me up because of construction on the road. We didn’t end up getting home till around 11:30 PM and we stayed up for awhile watching Inception with his dad who was in town for the night. I love the feeling of getting into my own bed after being away for a while. There’s something about it that just makes me really feel like I’m home.
Needless to say, I didn’t want to get out of bed on Saturday morning! Curtis and I decided to go out for a late breakfast, which was really more of an early lunch. He was planning to go into work for a few hours afterward and since we didn’t want to drive two cars, we decided to just take one and I would run home from his office after I had digested. His office is only about 3 miles away from our house, so usually it’s a nice short run. Yesterday, it was incredibly hot and the trail has zero shade along it, so it wasn’t the best conditions for running only a half hour after a meal, but I made it. 🙂 It took me a long time to cool off once I got home – I spent about 30 minutes lying in the hallway under the ceiling fan to cool down.
Later that day, I met Curtis at the gym to lift. I did Workout A of NROLW Stage 5, which took me about an hour and fifteen minutes including my warm-up. My warm-ups consist of 5 repetitions of squat to stand, 5 repetitions of lateral lunges on each leg, 5 repetitions of reverse lunges with twist and overhead reach on each leg and 5 repetitions of the inchworm exercise. After my usual warm-up, I did a specific warm-up for my one-armed dumbbell snatches. I did 5 reps each arm at 12.5 pounds, then 3 reps each arm at 20 pounds, and 1 rep each arm at 22.5 pounds. Then I jumped right into my workout:
A. One-armed dumbbell snatch – 3 sets of 4 reps with 120s rest @ 25 lbs DBs
B1. Dumbbell single-leg Romanian deadlift – 3 sets of 4 reps with 120s rest @ 37.5 lbs DBs
B2. Barbell bent-over row – 3 sets of 4 reps with 120s rest @ 90 lbs BB
C1. Dumbbell single-arm overhead squat – 3 sets of 4 reps with 120s rest @ 15 lbs and 30 lbs DBs
C2. Dumbbell incline bench press – 3 sets of 4 reps with 120s rest @ 27.5 lbs DBs
D1. Plank – 3 sets of 90s with 120s rest @ BW
D2. Reverse wood chop – 3 sets of 4 reps with 120s rest @ 27.5 lbs/27.5 lbs/17.5 lbs
Body Weight Matrix – 2 sets of 24 squats, 12 lunges each leg, 12 jump lunges each leg and 24 jump squats with twice as much rest as work time
First Start: 1:03:50 First End: 1:07:20 Total: 3:30
Second Start: 1:14:20 Second End: 1:17:49 Total: 3:29
The last time I did this workout, I was sore for about four days afterward! That’s pretty unusual for me, but I think it was from doing the Body Weight Matrix after not doing it for awhile. This time, I increased weights on everything and I don’t feel overly sore, so I guess I adapted pretty well. The only change I’ve made is decreasing the weights on the Reverse wood chop on the third set. I have been unable to keep good form and straight arms at the weights I’ve been using. As a result, I haven’t been using my core as much as my arms, so by decreasing the weights I am able to use proper form. I’ll slowly work my way back up, but for now 17.5 lbs was about as heavy as I could handle with good form.
My plan for the week is to lift on Monday, Wednesday, and Friday to catch up to where I expected to be by next week. I might also try to add some endurance work as well.
Have a great week!
I apologize. I just realized that I never officially announced that I was accepted to veterinary school next year, so consider this that announcement. I will be starting at Kansas State University College of Veterinary Medicine this fall semester! 🙂 Orientation is on August 17 and I have already had a crazy busy spring and summer with fun trips and preparation for the big move.
After my last (short) post, I had my last week of class at GMU and my final exam for my last prerequisite for vet school, Public Speaking. At the beginning of the semester I thought the class was going to be a real drag, but I am so glad that I took it. I learned a lot about speaking and writing speeches, and feel a lot more comfortable about the prospect of public speaking in the future. The purpose of our last speech was to persuade our classmates to make a donation to a charity and then everyone voted on the best speech, and I WON! I am so honored that they chose me, although I felt a little bad since I’m a bit older than most of them with a little more life experience and speaking experience (most of my classmates were freshman in college). I learned last week that I got an A+ in the class, so that means all my vet school prerequisites are fulfilled and it is official that I am enrolled for the fall!
May was relatively uneventful after the end of class on the 12th until I left for a trip to San Francisco and Sonoma with three of my girl friends on the 21st. We arrived relatively early on Saturday and spent the day at the Ghiradelli wine festival for wine tasting. Sunday morning, I went to an exercise class with one of the girls who lives in SF. It was a pilates-style class with springs and light weights. I really enjoyed it for trying something new, though I don’t think it’s something I would pursue to do regularly. I did get to break a nice sweat though! Also, on the agenda for Sunday was a Beer Circus at Lagunitas brewery in Petaluma. That was quite the interesting event. There were burlesque dancers and stunt roller skaters and lots of cross-dressing. Monday through Thursday, we spent in Sonoma wine tasting. This was definitely a food and beverage-driven vacation. We ate delicious food, drank very delicious wine (and some beer and other beverages) and just generally had a fabulous time catching up. I flew back home on Friday the 27th just in time to leave again on the 28th to head to Kansas.
The reason for the Kansas trip, you ask? Big news…drum roll please…..Curtis and I are buying our first house!! We have a contract on the house and will close at the end of the summer. We found it on our first day house-hunting over that Memorial Day weekend, despite almost crossing it off our list the day before. It is a new ranch-style house and will have four bedrooms, three full bathrooms, a finished basement with a wet bar, a beautiful kitchen and a huge yard. I will post photos when it is officially official. I am SO excited. 🙂 Life has been a bit of a whirlwind since then.
We got back to Virginia on Tuesday 5/31, I was home for a week, then left again for a business trip in Orlando, FL. And that brings us up till now. I finished work early today, so I have a free day tomorrow and I’m planning to head to the beach for the day before my flight. I’ll be back in VA tomorrow by 9PM as long as my flight is on time.
Whew. Now that you’re all caught up on my life, if you’re still reading, I bet your wondering what this has to do with healthy living, working out, fitness, or triathlon training! Don’t worry, I didn’t forget that this is a triathlon training blog. 🙂
I have kept up with the New Rules of Lifting for Women (NROLW) weight lifting program and am up to Stage 5. I was hoping to complete two workouts while in Orlando, but unfortunately the hotel’s exercise room is a little lacking. I have done a tiny bit of body weight stuff instead, but I’ll start back with a workout when I get back. I’m thinking a schedule that looks like this:
Saturday, June 11 – Stage 5 Workout A2
Monday, June 13 – Stage 5 Workout B2 + HIIT
Wednesday, June 15 – Stage 5 Workout A3
Friday, June 17 – Stage 5 Workout B3 + HIIT
Sunday, June 19 – Stage 5 Workout A4
That will bring me back to my normal schedule of lifting on Sundays, Tuesdays and Thursdays.
Right about the time I finish this stage, and begin the next one (~June 23) I’ll be going out of town again. This time to Mississippi for a wedding, then straight from there to the Outer Banks for a beach trip with Curtis’s family. I’ll probably do some running and maybe bring my bike to do some riding. I really enjoyed riding in the mornings last year while training for Timberman.
Speaking of Timberman (you like that segue? 😉 ), I have it in my head to do another 70.3 race. A veterinary school classmate mentioned the possibility of doing Ironman 70.3 Branson in Missouri in September. I haven’t been able to stop thinking about the prospect of another half-Ironman distance race since. I would only have about 15 weeks to prepare with a couple weeks of vacation, moving and the beginning of school in between. It’s doable, but do I want to? I might start training and make a last minute decision. I’ve already missed the discount cut-off, so it’ll be the same cost either way. There is also a Sprint on the same weekend that may be a viable option. I think my base will come back pretty quickly, but I’m not sure how much training time I’ll have once school starts and crunch time approaches. I’m also torn, because I really want to finish the NROLW through Stage 7 this time around and I don’t want to give it up in place of endurance training. Right now, I have the time for all of it (when I’m at home and not traveling!), but we’ll have to see as the summer progresses. Not sure I need to add another thing to my life right now. I am already pretty busy <- understatement of the year!
Lots to think about. Lots to do.
It used to be that I could go to the gym, do my workout, shower and get home without speaking to a single person. It’s not that I’m antisocial or anything, but usually I prefer to just get my workout done, and get out. I’ve never really had a need to be buddy-buddy with anyone at the gym. Lately, it seems like I’m just a magnet for conversation. Yesterday, I got to the gym and the main floor was relatively quiet, but the weight room was pretty busy for a Friday evening. After a quick warm-up, I dove into my NROLW routine. After a few sets, a guy came up to me and asked if what I kept my legs straight or bent doing what I was (single-leg Romanian deadlift) and whether it worked the hamstrings because he had been having trouble with his hamstrings. I said yes it did and briefly explained how to do it so I could get back to my next set. A few sets later and go figure, the guy is trying the move! And his form was all wrong. I felt obligated to go correct him because the way he was moving he was bound to hurt his back. I never thought for a second that he would actually try it right then! His form in the next few reps were much better, thank goodness. I think he must have thought I was a trainer or something at first. He made a comment about getting some “free training” and I made sure to tell him that I was definitely not a trainer. Through all this, I lost track a bit of my rest times, which kind of bugs me, but oh well. I hope the guy has better luck with his hamstrings in the future and doesn’t hurt himself doing anything he tried because I did it first!
My workout was NROLW stage 3 workout A.
A. One-armed dumbbell snatch – 3 sets of 6 with 105s Rest @ 17.5 lb DBs
B1. Dumbbell single-leg Romanian deadlift – 3 sets of 6 with 105s Rest @ 30 lb DBs
B2. Barbell bent-over row – 3 sets of 6 with 105s Rest @ 85 lb barbell (1st set) and 75 lb barbell (2nd and 3rd set)
C1. Dumbbell single-arm overhead squat – 3 sets of 6 with 105s Rest @ 12.5 lb and 25 lb DBs
C2. Dumbbell incline bench press – 3 sets of 6 with 105s Rest @ 22.5 lb
D1. Plank – 3 sets of 120s with 105s Rest @ BW
D2. Reverse Wood Chop – 3 sets of 6 with 25 lb (1st set), 20 lb (2nd set), 25 lb (3rd set)
Body Weight Matrix – 2 sets (24 squats, 12 lunges each leg, 12 lunge jumps each leg, 24 squat jumps)
Eating-wise, I’ve stuck to the plan the last few days. Thursday ended with 1772 calories, Friday with about 1685 calories and today (Saturday) with about 1886 calories. Today was a little high, but yesterday was a little low and I worked out, so I thought it would even out a bit. Friday and Saturday are approximate because we went out for dinner on Friday night and I had leftovers (white pizza with red peppers, mushrooms and artichokes) today for lunch. It was delicious and worth every bite. 🙂
Tomorrow morning we need to get to the gym between 8 AM and 2 PM because it closes early for Easter Sunday.
I should have gone to the gym straight from work, but I didn’t. I almost talked myself out of going at all. Somehow, though, I managed to drag myself there at 6:00PM. It was really crowded in the free weight area. Out of about seven Olympic barbells, only one was available when I got there (they’re spread across several benches and two squat racks). I think every personal trainer had a client there tonight and all the “regulars” were lifting too. It was a madhouse. Normally I lift at my mom’s on Tuesdays so I guess I usually just miss this peak time. Thank goodness I won’t have to deal with it again. Fortunately, it worked out that everything I needed was available when I needed it with the exception of 10# dumbbells for YTWL.
Anyways, without further adieu, here is my workout. All exercises were 3 sets of 6 with 105s rest.
A. Barbell Romanian deadlift/Bent over row @ 65#
B1. Partial single leg squat @ 15#
B2. Wide grip lat pulldown @ 75#
C1. Back Extension @ 25#
C2. YTWL @ 7.5#
D1. Swiss ball crunch @ 15# (overhead)
D2. Reverse crunch @ BW
D3. Lateral flexion @ BW
E1. Prone cobra @ BW for 90s
Intervals (15 minutes)
1 min @ 3.5 mph
1 min @ 4.0 mph
1 min @ 5.0 mph
1 min @ 8.0 mph
2 min @ 5.0 mph
1 min @ 8.5 mph
2 min @ 5.0 mph
1 min @ 8.5 mph
2 min @ 5.0 mph
1 min @ 9.0 mph
1 min @ 5.0 mph
1 min @ 4.0 mph
Yesterday, I ended up eating 1713 calories, which is a little less than predicted. My dinner plans had included two servings of broccoli, thinking I had some in the freezer but I did not. I subbed a single serving of frozen peas and carrots instead and had more than enough food.
This morning I stepped on the scale. Imagine my surprise when it showed a loss of another 1.6 pounds since yesterday morning and a number I haven’t seen in probably 6 months! I know this is probably just a normal weight fluctuation or my scale is broken, but it’s still nice to get that momentary gratification. 🙂 A pound or more in a day is really a much faster rate of weight loss than I want to maintain. If this trend continues, which I doubt it will, I will probably have to increase calories a bit. I am very satisfied on the amount I’m eating right now and do not feel hungry at any time during the day (except when I first wake up in the morning), so I shouldn’t need more but we’ll see. Logging will help me notice trends like this.
I forgot to mention one of the other changes I have made to my diet. I used to religiously eat 5-6 times a day, with 2 big meals and 3-4 smaller snacks. Recently, I had been eating two large meals and one small and a continuous snacking off and on through the evening after getting home from work. Needless to say, that had to go. I’m back to planning for five times a day with an additional shake or smoothie on workout days.
Today is a workout day, so I’m planning to eat 2049 calories. I already had 305.5 for breakfast (milk, cottage cheese and raisins), 300.5 for a morning snack/2nd breakfast (hobbits anyone?) of oatmeal and some add-ins, and I just finished a BIG salad for lunch with 637.5 calories. I’ll have a small afternoon snack of carrots and hummus again for 85 calories, do my workout and then have a post-workout protein shake for 170 calories. Dinner will be 550 cals of leftovers from last night plus some cooked spinach and a little dark chocolate. 🙂 This is 27.41% cals from protein, 32.34% from fat and 40.25% from carbs. By the way, I find it funny that the Daily Plate tells me that I’m over my recommended amount of fat and protein every day. It also hates the amount of cholesterol (from eggs on my salad), but I must say I’m not convinced that dietary cholesterol has much effect on body chemistry. I used to have high cholesterol while avoiding fatty foods and foods with high cholesterol, then when I changed to eating closely to the way I am now, my cholesterol went down. Go figure. Of course there were other factors that I’m sure contributed, but it doesn’t seem like a couple of eggs every day has much effect on my levels.
My workout is New Rules of Lifting for Women stage 3 workout B and 15 minutes of running intervals. Exact workout may be posted later, but I don’t have it in front of me at the moment.
Has there ever been a time when you felt your life got really out of balance? I know I have. After Timberman last summer, I was so relieved to have completed it that I essentially stopped trying to live a healthy lifestyle. I think I had gotten out of balance by putting so much time and effort into training and thinking about training and eating for training for nearly a year that once it was all over I went a little overboard in allowing myself to eat junk and not exercise. I remained active by normal standards (walking daily), but in comparison to my previous commitment to 1-3 hours of exercise at least 5 days a week, I was a sedentary blob.
As a result, I was feeling pretty disgusted and annoyed with myself, and as any readers still out there know, increasingly neglected my blog because I just couldn’t own up to the lack of focus in my fitness journey any longer. I gained about 10 pounds pretty quickly after the HIM and could tell my body composition had changed for the worse. I knew I needed to get myself back on track without the illusion of accountability from recording on the blog. I decided not to do any races this year and start with just 2 days a week of working out. I have continued with the New Rules of Lifting for Women (NROLW) program. I recently added a third workout day in every week, so I lift with my mom usually on Tuesdays and I lift with Curtis on Thursdays and Sundays. I also run with a friend on Fridays when it works with both of our busy schedules. I’m really happy with this schedule. I still walk daily with Tara as well and feel it is just the right amount if exercise for me right now. I wouldn’t mind adding another 2 days eventually, but I am still building back to that. Since the NROLW program has interval training worked in, I’m still usually running 1-2 times per week but in short and sweet doses (about 15 minutes) that I can handle.
I am just now (started last week) trying to get my nutrition in line. Even though I had gotten back on a regular exercise schedule I hadn’t lost any of that extra weight I was carrying. I was still eating poorly and too much. Last week, my focus was to get more protein in my diet, less refined carbs (and more whole grains and fruits/veggies) and be more mindful of my portion sizes. With just those things, I lost 2.4 pounds. This week, I’m tracking my diet to see where I’m at calorie-wise and what my macronutrient ratios look like. Ideally I’d like to aim for 1700 calories on non-lifting days and 2000 calories on lifting days with 30% from protein, 30% from fat and 40% from carbs. If I have another loss this week I’ll stick with the same calories in for next week. If I have a gain or maintenance, I’m going to decrease by 200-300 each day. I’m using The Daily Plate at livestrong.com for tracking.
For today, my breakfast (oatmeal with add-ins for protein) was 330 cals. Morning snack of cottage cheese and raisins came in at 210 cals. My lunch salad was about 458 calories. I have an 85 calorie afternoon snack of hummus and carrots planned. My dinner of quinoa, broccoli and turkey burgers with a desset of dark chocolate is planned for 674 calories. That gives a total of about 1757 for the day. My meals are a little weird on Mondays because my afternoon is scrunched since I have dog training in the evening and eat my last meal around 5pm before I leave for training. Most other nights my dinners fall between 7 and 8 pm.
I’m not promising a daily update on progress, but I’ll be checking-in.
Woohoo! Another day of goals being met. I really think that writing them down and keeping them in my planner, which I obsessively examine every day, has helped tremendously in keeping them on the brain. I took the time to make myself some perfect scrambled eggs this morning and ate them with a piece of my mom’s zucchini bread. She makes the best zucchini bread ever, and we had just a little end leftover from the holidays for me to enjoy. I’m always tempted to make her recipe, but I’m afraid I won’t do it justice, so I’ve never gone through with it. She does not skimp on the spices, which I love, and it’s very moist and just melts in your mouth. Yummy!
This morning, I also managed to pack my bag to go to the gym today directly after work. There were no stops on the way today! I went straight to the gym and did my NROLW Stage 1 workout B routine.
A. Deadlift – 2 sets of 15 @ 75 pounds barbell with 60s RI
B1. Dumbbell Shoulder Press – 2 sets of 15 @ 15 pounds dumbbells with 60s RI
B2. Wide grip lat pulldown – 2 sets of 15 @ 55 pounds (?) with 60s RI
C1. Lunge – 2 sets of 15 @ 20 pounds dumbbells with 60s RI
C2. Swiss Ball Crunch – 2 sets of 8 @ BW with 60s RI
The question mark on the wide grip lat pulldown is because the plates were marked 27.5, but it’s a new cable machine with double cables and I’m pretty sure that it wasn’t only 27.5 pounds total. Since last time I did this workout last week, I lifted 55 pounds, I’m pretty sure that’s what it was this time. The double cables must double the plate value? I’ll have to ask one of the trainers next time I see one wandering around. Today they were all busy with clients, and I didn’t want to interrupt.
For the Swiss Ball Crunch, I really should add a plate of weight. I did them with a very slow lowering phase today in order to make them a bit more difficult, and I actually ended up doing extras by accident. Next time I need to remember to add a weight plate to make them a bit tougher.
You can see how much strength I’ve lost on the deadlifts – I was deadlifting 100+ pounds when I stopped lifting early last year. I’m pretty confident I will gain the strength back fairly quickly, but it’s kind of disheartening to see. It definitely made me realize that I need to always keep some sort of maintenance lifting program as part of my training even if I feel like I don’t have time.
I’m going to try and do an easy run tomorrow. I don’t think I’ll be able to fit in another lifting day this week since I’ll be traveling Saturday – Monday. I expect to be able to blog throughout the weekend, so I should be able to check in and update on the outcome of my interview (Sunday). But on the off-chance that I’m too busy over the next few days (unlikely), I’ll definitely update on Monday with a goals check-in from this week and updated goals for next week. This week’s focus was clearly getting my butt back to the gym and begin getting back in the habit of workout out regularly. Next week’s focus is going to be getting my diet back on track. I’ve done a little of that this week, but afternoon snacking has been a little out of control. I need to make a plan to handle that.
Have a great Friday!
Today is the last day of vacation for me before going back to work. I went to the gym this afternoon and did a NROLW workout. I haven’t mentioned it, but our gym is being completely renovated and is a disaster area right now, in fact all but two of the treadmills that I have seen are in pieces and stored in a squash court! On the plus side, the weight room has been completely revamped and moved to a bigger space (the former basketball courts) and all the equipment has been replaced. There are two new squat racks, all new dumbbells and tons of new machines. I haven’t figured out where everything is yet, but there seems to be ample supply of everything, including several new cable machines. I can’t wait till the renovations are completed, it’s really going to be fantastic!
After getting back from the gym, I took Tara for an hour long walk. I only intended to take her for a short walk, but she was being really good and there was no one else around, so I took advantage of the quiet and just kept going. I really should have turned it into a run, but it was nice to just walk after the weight workout this morning. I have really lost a tremendous amount of strength, so even going back to my starting weights is tough. I’ve been quite sore the past few days. I think my body will adjust fairly quickly, and regain recovery ability. I’m hoping a yoga session tomorrow morning will help. Even though I’m dreading the early wake up call to go back to work after a week and a half off, I’m planning to do 20-30 minutes of yoga before I leave the house. It should loosen me up a bit, my quads and hamstrings are especially tight right now. After work, I’ll take Tara for a short run as long as it is not raining.
My goals for this week and month are still in the development phase (read: I haven’t thought about them much till this moment), so I reserve the right to modify these a bit over the next couple of days.
Goals for January 3 – 9, 2011
1. Do at least two NROLW workouts and three if I can fit it in
2. Run three times of at least 3 miles each
3. Pack a bag to go to the gym after work on Tuesday and Thursday
4. Buy a new suit for my interview for veterinary school next weekend
5. Blog at least three times
6. Cook dinner Monday through Thursday
7. Research and preparation for my interview
I think that will do it for this week. I completely forgot my interview is next weekend!! I’ll be traveling Saturday through Monday, and I’m sure I’ll be very nervous and stressed toward the end of the week, so apologies in advance if I disappear for a short bit. I’m going to keep details of where I’m interviewing off the blog for now, but I’ll update when I hear final decisions on all the schools if I am accepted.
Goals for January
1. Rework my training plan through June planning around the Charlottesville Half-Marathon and Smith Mountain Lake Sprint Triathlon and register for both of these races if feasible (SML Sprint Tri may not work with exams for classes next semester)
2. Update personal paperwork and register for classes for the spring semester
3. Cook healthy dinners on at least 10 week nights
4. Do 30 minutes of yoga each week
5. Try one new recipe this month
I’m going to try something new with my goals so that I don’t forget about them and just throw them out the window. My plan is to write them down and stick them in my planner ala Goals for the Week so that I see them every day. Have a great week!