Sunday, August 24, 2014

Triathlon Training, Week #7


   Accomplishment of the week: I bought my first road bike!


   Here's the breakdown . . .

Monday, August 11 - Swim 45min
We changed it up a little bit today. Instead of a distance-centered workout, we did time-based and focused on drills and power. It was 10:30PM by the time we were able to get started, so we opted for 45min rather than a full hour. 
   Warm Up:
   9 minutes of . . . 50 easy kick, 50 moderate swim, rest 20s
   We made it through 3.5 sets.
   Drills:
   9 minutes of . . . 25 easy drill, rest 15s
   We made it through 2-25's each of fingertip drag, reach, scoop, and catch up
   Main:
   22 minutes of . . . 25 fast swim, 25 easy swim, 25 fast swim, rest 30s
   We made it through 9 sets.
   Cool Down:
   5 minutes of . . . 25 easy swim, rest 10s
   We made it through 6 sets.
   TOTAL: 1375 meters


Tuesday, August 12 - Personal Training and Walk/Jog 45min
  AMPersonal Training
  Conditioning workout for strength and stability with personal trainer.
   3 sets of: 20 reps low row machine @ 35 lbs, 15 reps tricep rope @ 25 lbs
   3 sets of: 20 reps (each side) TRX split squat
   3 sets of: 20 reps hanging leg raises, 20 reps plank-to-push up
     Modifications -- Couldn't make it through all 3 sets before my lower back started to take over. Not safe, so we moved on. The more I work on core strength (safely), the better I'll be at not having that happen.
   3 sets of: 20 reps 2-leg cable squat with row on foam pad, 20 reps 1-leg 2-arm lateral raises on foam pad @ 5lb/arm

  PMWalk/Jog
  My legs were very tired from PT, so we went for a light walk/jog just to move around some.


Wednesday, August 13 - rest


Thursday, August 14 - Jog 30min
  Warm Up:
    Walk 5 min; stretch
  Main:
    Run 12 min
    Walk 3 min
    Run 10 min
  Cool Down:
    Walk 5 min


Friday, August 15 - Conditioning 1hr and Bike
  AMConditioning 
   3 sets of: 20 reps lat pull down machine @ 50 lbs (+5lb from last week), 20 reps tricep extension machine @ 45 lbs (+5lb from last week)
   3 sets of: 10m seal crawls, 1 min flutter kicks
     Modifications -- On the seal crawls, I also had a foam square underneath my feet that I had to drag with me (not in video). Additionally, I wasn't able to make it through all of the flutter kicks. My abs were so tired from the crawls that my body was using my lower back to compensate - not safe.
   3 sets of: 20 reps of two-leg squat on bosu ball, 20 reps of 1-leg bicep curls on bosu ball @ 8lbs/arm
   3 sets of: 20 reps leg extension machine @ 35 lbs
   3 sets of: 20 reps (each side) tricep kickback @ 7.5 lbs (+2.5lb from last week), 20 reps of bench knee ups
   Cool Down:
    Stretch

   PMBike
   I bought my first roadbike Thursday (woo!). Turns out they're quite different from the mountain bikes I'm used to, so we took a nice leisurely ride on Friday so I could get acclimated.


Saturday, August 16 - Swim 40min 
  Warm Up:
    50 meters x 2, stretch
   Main:
    1000m
    100m x 2, rest 30s between each
   Cool Down:
    50m easy, stretch


Sunday, August 17 - rest



There it is. If you have any questions, let me know :)

If you missed . . .
Weeks #1-4
Week #5
Week #6

Thursday, August 21, 2014

101 in 1001: No Eating Out for 1 Month



   Completing this goal was both difficult and fun. It was also very liberating. Austin (the person) and I love eating out, and living in Austin (the city) there are endless, delicious options open all hours of the day. This was a severe exercise in self-discipline for us and a huge learning experience. The goal was formed as an idea to save money, but in the end we were left with more than just a happy savings account. The experience changed the way we think about food and time.



   Here's a little snapshot of what the month looked like ---

WEEK 1
   We started on June 24th, the day after we went out to dinner for our anniversary. It was a fairly easy week for the most part. Since we had just gone out to dinner it didn't feel like a big deal. We grilled burgers with friends over the weekend, then bought ice cream from the grocery store for dessert on our way home. It cost so much less than going to an ice cream shop and we still have some left in the freezer almost two months later! And it let us test out Blue Bell's new Dos Amigos flavor - which is fantastic by the way.

   But then church-time rolled around. For those of you that aren't aware, our Sabbath day is not Sunday. So we worked all day, went to the evening church service, and were very, very hungry as we walked across the parking lot to our cars at 9PM. We often go out for dinner or a snack after church, depending on what else we've eaten during the day - and I was craving one of my favorite Austin restaurants. Instead, we went to the grocery store and ended up making a quick and delicious dinner and enjoying a favorite grocery-bought drink with it.

WEEK 2
   It was a short weekend for us, so we relaxed at home and made pizzas. This is one of our favorite things to do, so it worked out well. I decided I actually like the taste of homemade pizzas better than delivery.

   Fourth of July was a challenge. Again, we worked all day and really wanted to get some food-truck fare and watch the fireworks downtown afterwards. Instead, we ended up scrounging around for some snacks and went for a walk. It would have been quite nice except that we didn't walk to the best fireworks vantage point.

WEEK 3
   Over the weekend we went to a concert with friends. Instead of being tempted to buy delicious concert food, we made sure to eat plenty before we left. The night before, I made this recipe for the first time. Austin and I agreed that these are the best enchiladas we may have ever eaten in our lives. Living in Texas, that's saying something. It wasn't even a sacrifice to fill up on these before leaving home!

WEEK 4
   On the last weekend before our month was up, we spent a day helping friends move. They ordered a pizza for themselves and some of the other helpers as a mid-move break. Instead of joining them, Austin and I ran home to quickly skillet-grill a couple of burgers. I realized that I actually preferred the idea of eating fresh, homemade, nutritious black bean burgers as opposed to some easy, greasy pizza.

   We planned to go to the gym after church that week, which made eating out less of a temptation. We brought snacks with us to munch before the service began and drove straight to the gym when service ended.




   Here are the realizations we had about our eating-out habits ---

   The biggest temptations were weekends, long or difficult days, and post-church. Plus, for Austin, every time we passed Taco Bell - but that's nothing new.

   We learned that eating out happened for these reasons: convenience, laziness, decompress from the day, adventure, "us" time, philosophical-discussion time, lack of planning. The biggest reason though, is because it's just a part of life here. We saw it as an interwoven piece of our weekly activities - something that was just another thing that we did. 



   Here are the changes we're making to our eating-out habits ---

1) We're changing up the way we do meal-time at home. We're testing out and incorporating some easier meals, so that when we need a time saver we can make that happen at home rather than Taco Bell ;) We're also moving back to the "American Dream dinner", as I like to call it. You know, where the family actually sits at the dinner table and talks while they eat. We wanted to sit down at a restaurant anytime there was a big conversation to be had, whether it was philosophical time or catch-up time or serious-time. But we can have some of those conversations at home! Instead of sitting on the couch and catching up on episodes of Continuum while we eat, we can choose to sit quietly at the table and talk to each other. It's kind of fun actually.  

2) We see restaurants in a different way now. We want to move away from eating out due to convenience or laziness or lack of planning. Sometimes fast food happens, and it's okay for it to happen sometimes. Restaurants, however, are about the experience as much as the food. We have to be getting something else out of going to a restaurant besides sustenance. Going out to dinner to decompress is fine, as long as it doesn't happen all the time. The constant need to decompress at a restaurant signals that there's a bigger problem going on. Going out to dinner for an adventure can be fun, when done in moderation. Going out to dinner for date time, is great, but it's not our only option. Going out to dinner in order to spend time with friends is great, but we can also propose other fun group activities sometimes. Going out to dinner to celebrate something or for a special occasion, is perfect.

   Buying food out is more monetarily expensive, often less healthy, and sometimes even more time expensive that making food at home. Time is our most valuable resource. We get what we get and we should spend it well. Sometimes it's worthwhile to eat out to save time, sometimes it wastes our time, and sometimes the necessity to eat out to save time shows a deeper problem. Our money is also a valuable resource and should be spent responsibly. And, of course, without our health we can't spend our time or money well. So we're starting to evaluate our decisions to go out to dinner more thoroughly. Why do we want to, really? Is this honestly a good decision to make right now? Will eating out save us time or waste our time? Maybe we should save this up so that next time, when we can really savor the experience, we're able to? 


What do you think about this?
Have you ever analyzed your eating-out tendencies?


Sunday, August 17, 2014

Triathlon Training, Week #6


   This was a very challenging week, but filled with great progress. Two big accomplishments - 1) I went trail-running for 19 minutes straight, walked down a really steep hill, and then ran a few more. Haven't been able to do that since the 5K. 2) Austin and I reached out swimming distance goal of 750m!

   Here's the breakdown . . .

Monday, August 11 - rest


Tuesday, August 12 - Personal Training and Swim 1hr
These two-a-day Tuesdays may end me. Two down, three more to go.

  AMPersonal Training
  Conditioning workout for strength and stability with personal trainer
   3 sets of: 20 reps lat pull down machine @ 45 lbs, 20 reps tricep extension machine @ 40 lbs
   3 sets of: 10 meter seal crawls, 1 min flutter kicks
     Modifications -- On the seal crawls, I also had a foam square underneath my feet that I had to drag with me (not in video). Additionally, I wasn't able to make it through all of the flutter kicks. My abs were so tired from the crawls that my body was using my lower back to compensate - not safe.
   3 sets of: 20 reps two-leg squat on bosu ball, 20 reps 1-leg bicep curls on bosu ball @ 8lbs/arm
   3 sets of: 20 reps leg extension machine @ 35 lbs
     Modifications -- The plan was to super-set with 1 min lunges, but this machine is a challenge for my bad knee so we left it there.
   3 sets of: 20 reps R tricep kickback @ 5 lbs, 20 reps L tricep kickback @ 5 lbs, 20 reps bench knee ups
     Modifications --  I wasn't able to make it through all of the knee ups. My abs were still tired from the crawls so my body was, again, using my lower back to compensate - not safe.

  PMSwim
   Warm Up:
    50 meters, stretch
   Main:
    600m
     50m easy, rest
    300m
      50m easy, rest
    100m x 4, rest 30s between 
    50m x 4, rest 15s between 
   Cool Down:
    50m easy, stretch


Wednesday, August 13 - rest
Too sore to move. Laid on the couch basically all day.


Thursday, August 14 - Run 32min
   Warm Up:
    5 min walk
   Main:
    19 min run
    90s walk down a really steep rocky decline
    3 min run
   Cool Down:
    5 min walk, stretch


Friday, August 15 - Swim 1hr and Conditioning 1.5hr
Did these back-to-back because we woke up late. It took almost 3 hours, which is insane, because I was supposed to combine both personal training workouts that I'd done so far and increase the difficulty on the one from last week. Really intense. Especially after swimming. To stay fueled during such a long workout we alternated drinking water and Powerade, plus we took a 20 minute break between swimming and conditioning to change, rest, and eat a protein bar.

 Swim:
   Warm Up:
    50 meters x 2, stretch
   Main:
    800m
    50m easy, rest
    300m
    Rest
    100m x 4, rest 30s between each
    50m x 4, rest 15s between each
   Cool Down:
    50m easy, stretch

 Conditioning:
   3 sets of: 20 step ups w/ balance R leg @ 2.5 lbs/hand (+2.5lb from last week), 20 step ups w/ balance L leg @ 2.5 lbs/hand (+2.5lb from last week), 1 min plank on exercise ball
   3 sets of: 15 reps on leg curl machine @ 35 lbs (+5lb from last week), 1 min lunge jumps
   3 sets of: 15 chest press on TRX, 15 rows on TRX (body situated more horizontally than last week)
   REST, stretch
   3 sets of: 20 reps on lat pull down machine @ 45 lbs, 10 reps (20 was too much after swimming and TRX) on tricep extension machine @ 40 lbs
   3 sets of: 10m seal crawls, 1 min flutter kicks
     Modifications -- On the seal crawls, I also had a foam square underneath my feet that I had to drag with me (not in video). Additionally, I wasn't able to make it through all of the flutter kicks. My abs were so tired from the crawls that my body was using my lower back to compensate - not safe.
   3 sets of: 20 reps of two-leg squat on bosu ball, 20 reps of 1-leg bicep curls on bosu ball @ 8lbs/arm
   3 sets of: 10 reps (20 was too much after swimming, step ups, and lunge jumps) leg extension machine @ 35 lbs
   3 sets of: 20 reps (each side) tricep kickback @ 5 lbs, 20 reps of bench knee ups
   Cool Down:
    Stretch

Saturday, August 16 - Walk 40 min 
This was supposed to be a running day, but my knee was giving me a little trouble from the intensity of Friday. Always smart to take it easy when your joints are giving you trouble. That I have learned. So we walked about 2 miles instead.


Sunday, August 17 - Bike 40 min
This is our first real day of biking. The goal is just to sustain 40 min with a preset program on the stationary bike at the gym. Then we'll gauge the distance and difficulty and see where to move from there.



So there it is. If you have any questions, let me know :)

If you missed . . .
Weeks #1-4
Week #5



LinkWithin

Related Posts Plugin for WordPress, Blogger...