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Exercise Log

Wednesday – 1 hr. swimming (felt so good to be back after over a month off), somewhere between 2,000 and 2,500 yards.  Rather than paying attention I actually spent most of practice socializing.  🙂 One of the girls and I discovered that we used to swim together back in the old days!  She started to introduce herself to me from the lane to my right and I turned and realized it was her.  So fun.  We chatted throughout the rest of practice, through getting changed in the locker room, and out in the parking lot for another 15 minutes.  We both swam on our respective high school teams and summer teams, and then on the same year-round team.  We even competed against each other in the summers.  We made plans to grab coffee soon.  I can’t wait.

Thursday – 30 min. weights followed by 20 min. of running intervals – 1 min. around 5.5, 30 seconds around 7.5.

We got 10-12 inches of snow this weekend so I didn’t leave the house and couldn’t do my cherished weekend run.  I’ll either fit it in sometime this week or skip it and focus on having a good run next weekend.  My 10-miler’s in three weeks so I want to be comfortable with at least 9 straight miles by then.  If I have time tonight I will try to do some yoga.

Next up:  My weekly menu!

Exercise Log

Sunday – Easy 8 mile run in the rain.  It was about 35-40 degrees out and, with my super-posh layered outfit, gloves, ear-warmer band, and cozy socks, I was pretty comfortable.

Monday – 1 hour of yoga at home.  I pulled up to the pool several minutes late and the parking lot was packed.  I did not feel like parking 100 miles away and fighting the crowds so I kept on driving.

Tuesday – 30 min. strength training; 10 min. elliptical (5 min. forward, 5 min. backward) level 6, between 5-6 speed; 10 min. stationary bike on level 7 at 90 rpm’s; 10 min. treadmill intervals.

Exercise Log

This week was a much lighter exercise week than anticipated.  I had planned to head back to the pool this week but it didn’t happen.  Instead, it went like this:

Monday – We had company over so I decided to skip the pool and get some things done at home before our guests arrived.

Tuesday – 30 min. lifting – I did  6 regular unassisted pull-ups toward the end.  I think my personal best is 8?  The most I ever did as a very athletic teenager was 4!  I followed that up with a quick mile on the indoor track.  I wanted to save my legs for a run with a friend the next day.

Wednesday – It was 45 and raining and things at work were too busy to break away so we skipped the run.  I decided to work late that night and skipped swimming.

Thursday – Rain that turned into sheets of ice, company move, worked from home, everything in town shut down early.

Friday – Finally!  Exercise again.  25 min. lifting and 2 miles on the indoor track.

I also had my body fat % measured today.  I do this every few months as a supplement to my occasional weigh-ins at the gym to confirm that everything that feels balanced is balanced.  I expected it to be up a little bit since I haven’t been training as hard as I was the last time I measured and got my lowest % yet (although I am running a lot more than I was then).  However, it was the same at 20.5%.  Interestingly, I was up a pound or two from my weight at the last body fat measurement.

Hopefully the weather cooperates tomorrow because I have grand plans for Mother Nature. 🙂  First the farmer’s market, then some trips around town for a few things, and then a nice solid run before it’s time to bake cookies for game night and put on my face. (Sort of a creepy saying, no?)

G’night and happy weekending!

New Schedule For The New Year

With the new year upon us and a new season of race training, I’ve been pulling the new practice schedules and working on an updated routine for myself for the next couple of months.

For the last few months, my schedule has looked something like this (give or take the swimming depending on facility availability and runs depending on weather):

Monday – lift; short, easy run

Tuesday – swim

Wednesday – lift; moderate run or cross train (cycling or elliptical)

Thursday – moderate run or rest

Friday – lift; cross train

Saturday – rest or long run

Sunday – rest or long run

I had been swimming with the local triathlon club but I think I’m going to go back to my local rec center advanced masters’ practices.  I enjoy the tri club swimming a lot but the facility is hard to get to and the practices consist of almost all distance freestyle.  This is great for triathletes, I realize, but it bores the heck out of me after a while and my first priority above all else is to enjoy what I’m doing.  The advanced masters’ practice is in a less-nice facility and isn’t quite as challenging as the tri club practice but it’s more interesting and easier to get to.

That said, here’s a tentative look at my new schedule for the next couple of months.  I may tweak this in a week or two after I see how it works out initially.

Monday – swim 6:20-7:20

Tuesday – lift & easy short run

Wednesday – swim 6:20-7:20

Thursday – lift & cycling

Friday – moderate run

Saturday – easy long cycle on my bike trainer

Sunday – long run

Since my brain is still focused on running races, I haven’t given a lot of thought yet to triathlons in 2010 despite the fact that I know I want to do at least one Olympic distance tri.  Once the year progresses a bit more I’m sure that will change so stay tuned if you have an interest in triathlon!

Exercise Log

Monday, 1/11 – 30 minutes upper body & abs strength training, 30 minutes cycling on level 7 above 85 rpm’s

Friday, 1/15 – 30 minutes lower body strength training (this must have been pretty hardcore because I am still quite sore on Sunday night!), 20 minutes cycling on level 6 above 85 rpm’s

Saturday, 1/16 – It was gorgeous outside (50*F, no wind) so I went for a run in an effort to ease some of the soreness from Friday.  I ran six miles in about an hour.  I remember when this was a fairly daunting task for me back in September/October.  Success is always a work in progress!

During a conversation with my dad a few weeks ago about my half-marathon plans for April, he suggested that I consider doing a 10-miler in February/March as a dry run and to get me used to racing more than a 10k.  I thought this was a great idea so I’ve kept my eyes out for the perfect race and finally found it this weekend.

My town is hosting a 10-miler in late February just down the street.  The best part?  It starts at 1:00pm.  No waking up in the cold, early morning hours of a brisk February Saturday.  I’ll be able to sleep in and will have plenty of time to replenish my caffeine and glycogen stores before the race.  I’m so excited. 🙂

Popping In

Exercise update – The weather and wind cooperated (27*F, 10mph breezes) so I was able to get in a full 7 miles today.  W00t! That’s the longest distance I’ve done since before my 10K in October. 😀  I kept it easy and, aside from two large sketchy dogs startling me around the 4 mile mark, it was one of the best runs I’ve had lately!

I had a recovery shake afterward with 2:1 carbs:protein (about 50g carbs and 25g protein) to help me recover faster and maximize the benefits of the run.

We’re having breakfast for dinner and I’m hoping to make banana bread tonight with some very squishy bananas.

Eat Your Vegetables

Whew.  A relatively busy week combined with getting back into my work routine after almost two weeks off has left me tired and with a quiet blog this week.

I did work behind the scenes for a few minutes here and there.  I added a Recipes tab up at the top and changed my header as I’m still in all-out peppermint mode. 🙂 I bought light peppermint ice cream at the store last weekend and have eaten more ice cream this week than I have in the last year.  It’s all Tasha’s fault. 🙂  It’s certainly not nutritious but it is delicious and I think it’s important to enjoy junk food guilt-free sometimes.

I have a Hamburger ‘N’ Beans recipe to share as well as a meal plan tonight and a post later on how I was able to recover from months-long knee problem to run several races this fall.

(Image from Cooking Light)

CSA

D and I have decided to purchase a share in a local Community Supported Agriculture program (CSA).  It is actually the largest CSA program in this area.  I mentioned a couple of months ago that we were looking into joining a CSA but had yet to run the numbers.

Based on my calculations this week, participating in the CSA will not only save us a little bit of money each month, but we will also know that the produce was locally, organically, and lovingly grown.  We will know that while we are enjoying incredibly fresh, nutritious produce we are also supporting local agriculture.

In addition, it should reduce our need to grocery shop, which will reduce the liklihood of my buying unnecessary extras that add up over time.  Finally, it will challenge me to create meals with ingredients I’m not used to using – bok choy, beets, eggplant.  This should be interesting. 🙂

I plan to photograph my CSA box of produce each week to give you an idea of what I’m getting, how much, and the variety and condition of the fruits and vegetables.

We are actually splitting a half share of the veggie CSA with our friends to cut down on costs.  A half share normally produces about 197 pounds of 30+ types of vegetables over a 32-week growing season (mid-May to mid-December), depending on weather and other factors.  We receive deliveries for 29 of those weeks.  That’s an average of almost 7 pounds of veggies per week, so almost 3.5 pounds per couple.  That may not seem like a lot, but keep in mind that this includes some very voluminous things like spinach and various lettuces.  Plus, we are adding a fruit CSA onto that!

This particular fruit CSA is sold in full shares only.  Each couple will receive a half share for 17-18 weeks (late-May to mid-September).  Each week’s bounty will be 4-8 lbs. of various combinations of 10+ fruits, not including varieties of each fruit (i.e., different types of apples).  That’s 2-4 lbs. per couple.

Therefore, we expect to receive 5-7 pounds of produce each week from late May to mid-September and 3-3.5 pounds of produce from mid-September to mid-December.

Broken down, the monthly cost of this is a little bit lower than what we pay now for produce at the grocery store, some of which is organic (who knows if it was locally grown) and some of which is not.

Stay tuned for details on our experiences with this CSA and Sam’s Adventures in Cooking Weird Vegetables!

Exercise

As with the rest of the country, it has been extremely cold here lately.  On Friday it was 16*F and felt like 2*F.  As a result, I have not run outside in over a week.  The cold winds and icy ground with frozen-over snow that doesn’t melt make for miserable, unsafe running.  I have managed to maintain my strength-training indoors, however:

Monday – 30 minutes strength-training, 3 miles run on indoor track

Wednesday – 30 minutes strength-training…I didn’t stick around for cardio because we had a movie date with some friends to see The Fantastic Mr. Fox.  It was adorable and very entertaining.  I highly recommend it!

Friday – 30 minutes weights, 10 min. elliptical, level 7, 5-6 speed, 1 mile of treadmill intervals, 2 miles easy run on the indoor track

Sunday – I’m about to head out for what I hope to be a 5-6 mile run.  I just need the wind to cooperate and the ground to be relatively dry!