Saturday, February 26, 2011

4 mile run is in the bag!

I just got back from my first 'long' run.  Stats:

Distance: 4 miles
Time: 48:09
Avg HR: 151
Max HR: 165

I have to say that my body feels pretty wiped out from everything I've done this week.  The training weeks technically run Monday through Sunday, so I still have one training day left this week.  Depending on how I feel tomorrow I might move that weights session to Monday. 

My husband and I went skiing yesterday.  It was my first time!  I had a great instructor and I only fell twice.  I didn't think much of it because I stuck to the bunny hill, but my husband says that's exceptional for a first time trip. 

The instructor asked me if I played any sports, and after a moment I replied, "I lift weights and I run".  It was such a foreign experience to be able to say that because for almost all of my life I've been inactive.  And when he asked me halfway through if I was tired, I was so proud to be able to reply, "nope!  I'm good to go!" and actually mean it.  Fitness is awesome!

Wednesday, February 23, 2011

Day 1 of Wendler 5/3/1 and some randomness

First day of lifting for this strength cycle, done.

Today's strength workout:
3x5 press  35, 40, 45#
3x5 deadlift  80, 90, 100#
20 pull ups, 60 push ups, 60 walking lunges, 60 abmat situps

We had a class at our church tonight scheduled for 6:30p, so I had planned to rush home, do my workout, and get dinner on the table before we headed out.  Well, it seemed like everything was conspiring against me today.  On the way to work this morning I ran out of washer fluid not even half way there, and there had been deicer sprayed on the roads so my windshield was sticky, which meant I had to go pick up a bottle of washer fluid before heading home.  Then, while I was at work we got several inches of snow, or so it appeared.  I work about 20 miles from home, and in between home and work there is what I like to call the Bermuda Triangle of weather.  At home, we got between 8" and 10", and the roads were (are!) covered in a sheet of ice, and there were multiple slide-offs on the freeway.

So, traffic was a mess and the roads were dangerous.  I finally made it home, quickly changed, and went into the uninsulated garage in about 20 degree weather to lift freezing cold metal things.  I was able to finish my workout in about a half hour, then went to prepare dinner.  In the middle of my preparations, and running later than I'd planned I got a call saying that our class was cancelled.  Thank God.  After that we were able to have a leisurely dinner and relax a bit.

That was a really long explanation, basically just to say that I was stressed and crunched for time, but still managed to get my workout in.  Whew!  I can't wait for the snow to go away!

Other than complaining about the weather, here's some of what I ate today.

b: chicken breast, broccoli slaw sauteed in coconut oil,
blueberries, and 1/2 an avocado.
l: chicken breast, roasted curried cauliflower and
carrots in coconut oil

Tuesday, February 22, 2011

Meat massacre and first two days of training

First two scheduled workouts down, many more to go!  Yesterday's mission was to find my 1 rep max for bench press, overhead press and back squat.  I ended up at 60, 55, and 95 respectively.  Then I did a quick 3 rounds of bodyweight stuff: 20 squats, 15 kb swings with 25#, 10 lunges with 10# and 5 assisted pullups.

Tonight was a 3 mile run.  Stats are as follows:

Distance: 3.1 miles
Time: 35:50
Avg HR: 154
Max HR: 171

Not too bad for a quick 5k.  Definitely an improvement over my first attempts at 3 miles.  And, even though I find the running boring, it's getting easier.  (Per the display on the treadmill) I was able to increase my pace comfortably, and I've noticed my HR is decreasing a little bit, too. 
After I got back from my run today I had a decent sized banana.  On Saturday I made the mistake of having some banana and water before my 3.5 mile run, and I found that I got a little heart-burny so I don't think I'll be doing banana before a run again.  Also, banana seems to be fine after longer runs, but my time is decreasing on these 3 mile runs and since my HR is right around 155-160 most of the time, I don't think I'm burning enough glucose to really need a banana afterwards.  I felt pretty darn good fuel-wise today in comparison to the first couple runs... I am pretty sure I basically bonked on the first run.  Lately I've felt comfortable at the level of carbohydrate intake I'm at.  Perhaps I'll save the sugary fruits for the longer weekend runs and stick to sweet potatoes after the shorter ones.
And now... the meat massacre!

Blood spray from tenderizing the meat!

Monday's lunch and breakfast: leftover salsa chicken on
zucchini, squash and onions.  Eggs and broccoli slaw,
avocado and blueberries.

I kind of messed up my Whole30 yesterday by marinating the meat in tamari.  I could've done without it, but I was trying to impress my husband (and he was definitely impressed with the flank steak)... so, not exactly sure where I'm going to go with that.  I'll have to consider it tomorrow and decide what I'm going to do!

Sunday, February 20, 2011

Pre-training week is over, official training starts tomorrow!

Things have been busy around here!  I have tried several times to sit down and write a post but each time I do I find I'm sidetracked with more pressing things. 

Last week I got 4 workouts in.  Monday was 3x5 push press and back squat, followed up with 60 bodyweight squats and 20 pullups.  Tuesday was approximately a 3.15 mile run which took 42:05.  Thursday was 3x5 overhead squat (super pathetic weights on this one, obviously I need to work on my OHS!) and 5x5 deadlift, followed by 50 squats, 40 situps, 20 pushups and 15 pullups.  Saturday was a decent little run... 3.5 miles in 42:xx minutes.  I'm also sad to report that my Polar HRM officially died Saturday.

I've been doing great with keeping my diet clean, but I've also taken on a lot in this area as far as work goes, especially since I'm know working a little harder at planning paleo meals for my husband.  Last Sunday I tried the tactic of doing a big cooking marathon in the afternoon and it worked pretty well for keeping the rest of the week open for training so I tried the same thing again today, except I went bigger since I knew the training volume would be picking up this week.  Between last night and today, I:

roll cut, stuffed, and tied a pork loin for roasted sun-dried tomato and rosemary pork loin (a full loin, minus the tiny roast at the end, which is for later this week) and roasted it
roasted 2 chickens
made mayonnaise
mixed 5+ lbs of pork sausage and divided it up to freeze
chopped 6 bell peppers, 2 onions, a cucumber, 2 tomatoes, a head of cauliflower, 2 lbs of carrots, 2 apples, and 5 heads of lettuce
made deviled eggs
made a week's worth of sausage, pepper and onion egg muffins for husband's breakfast

So, most of my veggie prep is done for the next couple days, but tomorrow I have to marinate and cook two flank steaks.  The rest of the week should be pretty easy, due to the amount of leftovers we will have, I'll just need to cut some veggies mid week for salads, maybe make some dressing, and cook another pork roast later this week.

I also did our menu plan for the whole week:

Tomato and rosemary roast pork loin

Marinated Flank Steak

Roast chicken
Carrots and cauliflower

Leftover pork loin
Garlic green beans

Leftover roast chicken or thighs/breasts, or apricot pork loin roast

Baked salmon and cod
Garlic green beans

Annnnnd.... I figured out my strength workouts for this week.

Phew!  I'm exhausted!

Saturday, February 12, 2011

Shoes and pre-pre-training week run

Hallelujah, I have new shoes!

I've needed some new running shoes for awhile now.  I started in these... two seasons old trail shoes:

Then, out of necessity (the New Balance's best days had long passed) I ran in my Pumas, which I had been using for CrossFit:

In general, I've found most Pumas to be very narrow and these are no exception.  I definitely do not have a narrow foot, so I always felt like my heel was sliding off the sole when I ran.  They work pretty well for CrossFit and lifting, but they are not a distance running shoe.

Today I bought these, the Nike Free Run +:

And I absolutely LOVE them.  The uppers fit like a comfy glove, the heel is just wide enough to feel stable, but not too wide, and there is just enough arch support, but not too much.  I took them on a 3 mile run this afternoon on the treadmill and from what I can tell, they are going to be a great pair of shoes.  I was going back and forth between these and the Free 3.0 v2, but I could only find them online and really wanted to see them in person before I made a decision.  My local sporting goods store had these in stock and they were $10 off, so I was pretty excited!

I struggled a little on this afternoon's run.  Miles 1 and 2 were okay, I kept about a 12 minute per mile pace, heart rate around 150 bpm.  Mile 3 was tough and I walked for a couple minutes.  I have had hip pain in the past from running and backpacking and it already hurt a little when I hit the gym today.  I saw a chiropractor a couple years ago who said my left leg is 3 mm shorter than my right (my guess is this happened when I fractured my pelvis 12 years ago) and he suggested I wear a small lift.  I lost it, but it may be time to get a replacement.

Today's approximate stats are...

Distance: 3.2 miles
Avg HR: 134
Max HR: 174
Time: 45 mins

I forgot to stop my HR monitor until I got home, so the time is a little inaccurate.

Unofficial plans for the upcoming week are to run twice, 3 miles each time, and two full body weights sessions.

On the nutrition front, I decided to come off my freaky diet early, and I've been eating clean paleo since I made that decision last Thursday.  It was very difficult to maintain something so strict, mentally and physically.  I know I made the right decision and haven't had any issues with overeating or cravings.  I'm still considering doing the Whole30, and our house is ramping up for a full month of clean eating starting February 20th.  I'm sure I'll be posting recipes, and look in the sidebar for a link to photos of what I'm eating and cooking!

Saturday, February 5, 2011

Spreading the paleo love

A couple months ago I hesitantly asked my husband if he would ever consider doing a 30 day paleo challenge with me.  To my surprise, he agreed!  Our household paleo challenge, which will be known as the 'healthy eating challenge' from now on, begins February 20th. 

He will be on a not-so-strict version of paleo, with occasional potatoes in the mix and maybe a little cheese, while I am considering embarking on my first ever Whole 30.  I thought the Whole 30 might be a nice transition from the stupid Crazy Weight Loss Diet I've been on for the last six months, to something a little less, uh... weighed, measured, and inspected under a microscope, unmaintainable... well, you get the idea.  I'd really like to shift from counting calories and measuring portions all the time to something realistic, and I think this will be a good way to do it.

Workout today:
3x5 push press 45,50,55
3x5 back squat 60,65,70
3x5 deadlift 75,85,90