Thursday found me almost back to my normal training level. I began the day with a 35 minute ride on the spin bike. Very easy and I felt fine after the ride. I headed to the gym with the intention of only running 3 miles and then trying to catch up on my missed workouts from earlier in the week. The 3 miles were easy and just as I was finishing up a cool down walk, DJ arrived and I decided to run a little more with him. I ended up with an hour total on the treadmill and then 10 more minutes on the elliptical trainer. After the cardio I decided not to workout (I was feeling very tired) and headed home. My only other exercise on the day was about a 2 mile walk after dinner with Jumping Jack Flash. ~ 8 miles total on the day.
My meals again consisted of cereal (twice), a protein shake, a lean cuisine meal for dinner (which wasn't bad at all), and a skinny cow ice cream sandwich. Total calories on the day were around 2200, BB reported a burn of + 3800.
Friday I hope to be running outside again (before the bad weather hit here this weekend) and maybe an ab workout or something in the gym. I've decided to rest each muscle group this week (except for abs, maybe) and begin fresh on Monday.
Friday, April 30, 2010
Thursday, April 29, 2010
Working My Way Back & The End of the Warrior Beard
Wednesday's workout fell a bit short of what I wanted. After being sick for all day Tuesday (and not training at all) I managed to get in a 35 minute ride on the spin bike. Not to bad, but I felt exhausted afterward. After dinner, Kim, Jumping Jack Flash, and I walked about a mile and a half around the lake. Oddly enough, everything hurt. I really thought I'd feel better after taking a weekend + a few days off.
Since being sick I've ate a lot of cereal. That's really all I've felt like eating. Well under 2000 calories for Tuesday. BB showed a burn of a little over 3000.
Thursday I'm gonna try to spin for at least an hour, and run no less than 3 miles (on the treadmill, I don't feel ready to run outside yet).
I received an email from the organizers of the "Warrior Dash" a few days ago with updates concerning the race in late may. I've been growing a "Warrior Beard" for about 2 months so I could enter the Best Warrior Beard contest. The email explained that the contest would be held about 4 hours after we will finish the race. We have at least a 3 hour drive home, so I won't be there for the contest. Booo! So the beard is already gone. Below is a pic from its last night with me. Good bye Warrior Beard!
Since being sick I've ate a lot of cereal. That's really all I've felt like eating. Well under 2000 calories for Tuesday. BB showed a burn of a little over 3000.
Thursday I'm gonna try to spin for at least an hour, and run no less than 3 miles (on the treadmill, I don't feel ready to run outside yet).
I received an email from the organizers of the "Warrior Dash" a few days ago with updates concerning the race in late may. I've been growing a "Warrior Beard" for about 2 months so I could enter the Best Warrior Beard contest. The email explained that the contest would be held about 4 hours after we will finish the race. We have at least a 3 hour drive home, so I won't be there for the contest. Booo! So the beard is already gone. Below is a pic from its last night with me. Good bye Warrior Beard!
Wednesday, April 28, 2010
Weekend Away @ Brook Green Gardens
Kim and I took the past weekend off and traveled to Myrtle Beach. I did run the first day we were there, but then decided to give my sore calf a rest. It worked out well as we had a rainy day on Sunday, and then Monday was the all day drive home.
We really love getting to go to the condo when we can. It was still a little to cool for the beach, but we really enjoy getting to relax, have a few nice meals out, and do.....nothing. We did go back to Brook Green Gardens (twice actually) and viewed the new butterfly exhibit. We also went to Wilmington for dinner with friends on Friday evening and had a delightful meal (lamb shank over grits & a colossal creme brulee).
My plan for returning to running and the gym fell apart on Tuesday. I woke up about 4AM Tuesday morning sick as a dog. I spent the rest of the day between the sofa and the bed. Hope Wednesday is better. I want to at least ride the bike, workout, and try to walk. I'll work my way back to running.
Sideshow of pics from the gardens below.
We really love getting to go to the condo when we can. It was still a little to cool for the beach, but we really enjoy getting to relax, have a few nice meals out, and do.....nothing. We did go back to Brook Green Gardens (twice actually) and viewed the new butterfly exhibit. We also went to Wilmington for dinner with friends on Friday evening and had a delightful meal (lamb shank over grits & a colossal creme brulee).
My plan for returning to running and the gym fell apart on Tuesday. I woke up about 4AM Tuesday morning sick as a dog. I spent the rest of the day between the sofa and the bed. Hope Wednesday is better. I want to at least ride the bike, workout, and try to walk. I'll work my way back to running.
Sideshow of pics from the gardens below.
Brook Green Gardens from Zane Hollingsworth on Vimeo.
Thursday, April 22, 2010
Running, Fog, Training, and Life Since NS
Wednesday morning began with me not sleeping well and rising very early. I took the opportunity to finish preparing for an insurance audit, catch up on my blog reading, shooting photos of the early morning fog, and then prepping for a run. The first 2o minutes of the run were awful. Evidently I didn't sleep well because I didn't feel well, or something. Anyway I was tired and felt like poo until the last 5 minutes of the run. I guess I realized I was heading home and felt better, thus making the running more enjoyable. I thought I would have one of the poorest times, but I actually came in just a little quicker than normal. Weird. Guess because of very cool temps I was moving well even though I wasn't feeling well.
Wednesday's gym experience was weird as well. I ran two miles on the treadmill with no problem, then it felt like someone flipped a switch and I was out of energy. I moved to the elliptical and continued for 20 more minutes before being ready to workout. I attempted to train back. I was tired, weak, and uninspired. I struggled through about 9 sets total before giving up and coming home. I collapsed into the bed ans slept for 4 hours. Pitiful, I know. Anyway, I woke feeling better and quite refreshed.
Thursday morning began with me waking after getting a full 9 hours of sleep! I found Jumping Jack Flash and took off on a run. He made it about 100 yards with me, saw a rabbit, and vanished into the woods giving chase. That was the last I saw of him on the run. I finished the run with one of my fastest times yet (when not on a treadmill). Very pleased I cleaned up and headed to the gym. Easy 3.5 miles on the treadmill and then an arm workout. 6 sets for triceps and then 6 for biceps. Fast, hard, heavy, and out! I love training that way. IMHO, if you're training arms and it takes an hour, and you're doing 15 sets for bis & 15 sets for tris, you're over-training. Just my two cents.
Food for both days has been good. Lots of granola cereal (I do this whenever the temps start rising, I could live on cereal alone during the summers), lots of grilled chicken and fish, and lots of protein shakes. I have made an effort to cut back on the number of granola bars I eat during the day. They are a healthy snack, but if you eat 6-8 per day......
Since returning from vacation and cutting back (stopping) on NS I've slowly crept back towards my weight before vacation. During the week I train hard, eat well, and loose a couple of pounds. On the weekends (or when we have to eat out for a Bday or whatever) I don't worry to much with what I eat and gain a pound back. So I've slowly been loosing weight, but the great thing is that I haven't reverted to my old habits and attacked fast food, or doughnuts, or some other terrible thing. It's safe to say my healthy eating, exercising, training, running, and concern for my health has become a lifestyle, and not just a temporary diet. Very pleased.....
Below is a pic of the 5AM foggy morning. I had to wait until 5 for some cars to drive by so trees would be lit up enough to tell what I had in the frame...
Wednesday's gym experience was weird as well. I ran two miles on the treadmill with no problem, then it felt like someone flipped a switch and I was out of energy. I moved to the elliptical and continued for 20 more minutes before being ready to workout. I attempted to train back. I was tired, weak, and uninspired. I struggled through about 9 sets total before giving up and coming home. I collapsed into the bed ans slept for 4 hours. Pitiful, I know. Anyway, I woke feeling better and quite refreshed.
Thursday morning began with me waking after getting a full 9 hours of sleep! I found Jumping Jack Flash and took off on a run. He made it about 100 yards with me, saw a rabbit, and vanished into the woods giving chase. That was the last I saw of him on the run. I finished the run with one of my fastest times yet (when not on a treadmill). Very pleased I cleaned up and headed to the gym. Easy 3.5 miles on the treadmill and then an arm workout. 6 sets for triceps and then 6 for biceps. Fast, hard, heavy, and out! I love training that way. IMHO, if you're training arms and it takes an hour, and you're doing 15 sets for bis & 15 sets for tris, you're over-training. Just my two cents.
Food for both days has been good. Lots of granola cereal (I do this whenever the temps start rising, I could live on cereal alone during the summers), lots of grilled chicken and fish, and lots of protein shakes. I have made an effort to cut back on the number of granola bars I eat during the day. They are a healthy snack, but if you eat 6-8 per day......
Since returning from vacation and cutting back (stopping) on NS I've slowly crept back towards my weight before vacation. During the week I train hard, eat well, and loose a couple of pounds. On the weekends (or when we have to eat out for a Bday or whatever) I don't worry to much with what I eat and gain a pound back. So I've slowly been loosing weight, but the great thing is that I haven't reverted to my old habits and attacked fast food, or doughnuts, or some other terrible thing. It's safe to say my healthy eating, exercising, training, running, and concern for my health has become a lifestyle, and not just a temporary diet. Very pleased.....
Below is a pic of the 5AM foggy morning. I had to wait until 5 for some cars to drive by so trees would be lit up enough to tell what I had in the frame...
Wednesday, April 21, 2010
Rain, Run, Spin, Spun....
Tuesday I was unable to run outside at all. Rain had moved into the area and meant the dogs, and I had to stay inside. I took the opportunity to steal Kim's car away for the morning and get her some new tires and the oil changed. I even had a little time to grocery shop before I was due at the gym.
Gym was easy. 3.5 mile run on the treadmill followed by a shoulder workout. 3 sets of military presses, 3 sets of side lateral raises, 3 sets of upright rows, 3 sets of rear delts, and 3 sets of military presses. Sounds like a lot now, but I flew through the workout. Once home I hit the spin bike for 45 minutes (I needed to watch 24 from Monday night) and then had a snack. After dinner and during the Braves game I spun for another 35 minutes. Easy rides now. I push fast for a minute then increase the intensity and push hard and slow for a minute, then repeat.
Hope to be back running outside tomorrow morning. Just over a month until Warrior Dash!
Gym was easy. 3.5 mile run on the treadmill followed by a shoulder workout. 3 sets of military presses, 3 sets of side lateral raises, 3 sets of upright rows, 3 sets of rear delts, and 3 sets of military presses. Sounds like a lot now, but I flew through the workout. Once home I hit the spin bike for 45 minutes (I needed to watch 24 from Monday night) and then had a snack. After dinner and during the Braves game I spun for another 35 minutes. Easy rides now. I push fast for a minute then increase the intensity and push hard and slow for a minute, then repeat.
Hope to be back running outside tomorrow morning. Just over a month until Warrior Dash!
Monday, April 19, 2010
Strength is Still Returning
Monday began with a 3 mile run. I ran alone today because Kim needed to get to work early and Jumping Jack Flash has gone to visit with my parents and their dogs. He needs a little rest anyway. He's been getting four or five miles in every day and is almost too small. We've decided to buy him some canned, high calorie dog food to supplement his diet. Summer is always rough on him. He plays too hard and eats too little. I've discovered that when I run alone I encounter much more wildlife. Today I saw the usual geese and other birds, and a few horses in the field, but then I ran across some ponies in the wooded part of the run I've never seen before. Moments later I almost ran over a couple of large deer. The pranced away and I continued my run towards home running across several very cute rabbits along the way. I guess without Kim or Jack to talk to as I run I don't make as much noise and get closer to the animals before they take notice. Of course Jack is usually either just in font or just behind me barking and playing making noise (or chasing the animals before I ever see them) so this could be a reason I don't see as many animals too.
After the run I went to the gym and ran another 3.5 miles. My old training partner DJ arrived during my run and we trained chest afterward. Today's workout continued my theme of getting stronger each workout after switching my diet. I think the increase in calories (minor) and the substantial increase in protein (considerable) has really made the difference. I think I've regained better than 1/2 of what I lost while using NS. Today we began with 3 sets of incline bench presses (~232#'s for reps today, while I used to do ~272#, & I got as low as ~180#'s), then flat bench dumbbell presses for 3 sets, next 3 sets of machine flies, and finally 3 sets of decline bench presses (almost back to the full amount I used to press here). All of this was after running 6 miles. Overall I was very happy with my workout. The running is very easy now (I've begun pushing my outdoor workout trying to decrease my time) and the workout intensity is returning as well. WOOHOO!
The only other exercise of the day was after dinner. Kim, the pug, and I took a mile walk around the lake just before dark. I'm still amazed at how many calories I burn just taking a leisurely walk in the evening.
Food was great all day, including the dinner at the local Chinese Buffet. I didn't go too crazy at the buffet. Some sushi, peanut chicken, shrimp, a little more peanut chicken, sesame chicken, and a cup of ice cream. The rest of the day was protein shakes, granola bars, granola cereal, and grilled chicken.
After the run I went to the gym and ran another 3.5 miles. My old training partner DJ arrived during my run and we trained chest afterward. Today's workout continued my theme of getting stronger each workout after switching my diet. I think the increase in calories (minor) and the substantial increase in protein (considerable) has really made the difference. I think I've regained better than 1/2 of what I lost while using NS. Today we began with 3 sets of incline bench presses (~232#'s for reps today, while I used to do ~272#, & I got as low as ~180#'s), then flat bench dumbbell presses for 3 sets, next 3 sets of machine flies, and finally 3 sets of decline bench presses (almost back to the full amount I used to press here). All of this was after running 6 miles. Overall I was very happy with my workout. The running is very easy now (I've begun pushing my outdoor workout trying to decrease my time) and the workout intensity is returning as well. WOOHOO!
The only other exercise of the day was after dinner. Kim, the pug, and I took a mile walk around the lake just before dark. I'm still amazed at how many calories I burn just taking a leisurely walk in the evening.
Food was great all day, including the dinner at the local Chinese Buffet. I didn't go too crazy at the buffet. Some sushi, peanut chicken, shrimp, a little more peanut chicken, sesame chicken, and a cup of ice cream. The rest of the day was protein shakes, granola bars, granola cereal, and grilled chicken.
Good Weekend.
Saturday Kim and I decided not to run. Instead we played some tennis. I loved tennis when I was in high school and a few years after. But I haven't set foot on a court in about 15 years or so. It was pathetic. I mis-hit more shots in the hour we were there than I mis-hit in 10 years when I played before. I tried some serves. Terrible. Two out of ten went in. By the end I had regained a little bit of a swing and could volley well from the net. Kim didn't have too much fun, she expected to be able to hit the ball well. I reminded her it was only the 2nd time she'd tried to play tennis as an adult and that we were there just to get some exercise and have fun. As a result of the tennis, I'm now sore all over. I'm sore in weird places from running at a sprint, from serving, lunging, etc. We did have a pretty good workout and I hope we can go play again and have a more relaxed, enjoyable time.
Sunday we did go for a nice jog around mid morning. Kim had the best run so far. She pushed about a mile and a half before we stopped. We only walked a small portion of the route before returning to a jog and finishing the 3 miles. I went to the gym and ran another 3 (and felt terrible the entire run) and then trained abs.
Sunday evening my parents joined us for grilled fish, spaghetti squash, grilled veggies, and a salad. The rest of the weekend we ate pretty healthy, other than Saturday night, which we took off completely.
Monday is back to the 6 miles a day + the usual workouts. A little over a month to go before Warrior Dash, then I can ease up on the running some.
Sunday we did go for a nice jog around mid morning. Kim had the best run so far. She pushed about a mile and a half before we stopped. We only walked a small portion of the route before returning to a jog and finishing the 3 miles. I went to the gym and ran another 3 (and felt terrible the entire run) and then trained abs.
Sunday evening my parents joined us for grilled fish, spaghetti squash, grilled veggies, and a salad. The rest of the weekend we ate pretty healthy, other than Saturday night, which we took off completely.
Monday is back to the 6 miles a day + the usual workouts. A little over a month to go before Warrior Dash, then I can ease up on the running some.
Thursday, April 15, 2010
A House Nearby Exploded Today
Yep, a house a couple of streets away blew up today. Kinda puts my running/training/dieting in perspective. More about the explosion below.
This morning began with me waking very early due to Kim's iPhone alarm going off non-stop for what seemed like hours (probably wasn't more than a few minutes). She's a deep sleeper. Usually I'm not. I wake easily and usually in a very good mood. Kim typically does not. So I got up and did my usual thing of taking the pug out, getting some coffee, releasing the remaining hounds, and feeding the cats. Kim rose a little later and I began my first hour on the spin bike as she got ready for work. I decided not to run around the lake today so my sore leg muscle could get a little more rest. I next hit the gym where I did do some very slow intervals (between 6 & 7 mph) and then walked for a bit, then finally finishing up with a little more jogging before moving to the elliptical for about 15 minutes. So with another hour of cardio complete I moved quickly through an arm workout. 3 sets of press downs, 3 sets of rope press downs, and finally 3 sets of reverse grip press downs for triceps. Biceps began with 3 sets of seated incline dumbbell curls, 3 sets of standing hammer curls, and 2 sets of concentration curls. Whew! I was beat when I left.
Back home I changed into some dry clothes, had a new and improved Labrada "Carb Watchers" Lean Body Protein Shake (Chocolate Ice Cream flavor), and headed back out to work for a bit. After finishing up my few errands, I hit the local sushi place for my afternoon snack. I had salmon, tuna, tilapia, eel, shrimp, and white tuna. Pretty good (especially for my little town).
Once back home I was sitting at my computer in my office, doing something very productive like looking at FaceBook or something, when I felt the house shudder followed instantly by the sound of a very loud explosion. Shock wave followed by sound wave. I've been in a couple of earthquakes so I knew the order of the shaking and explosions were wrong (the last earthquake I was in last month, there was a loud boom, followed by shake, shudder, shake). I was up and running outside before I really realized what I was doing. I had my keys (so I could grab my police scanner out of the car, or drive away if necessary), my phone (because I figured something bad had just happened right outside my house and I'd need to call 911 any moment), and most importantly, my camera. Once outside I found nothing. Nothing but a beautiful day. The only strange thing was every dog within ear shot was going nuts. I turned on the scanner and heard the initial call of a possible explosion. Withing a few seconds I could hear more and more calls ringing in the background as the local 911 switchboards lit up. The subdivision that is just upstream from our lake was where the explosion occurred. Now I could see smoke rising from the area. One house was completely obliterated. Nothing left. 15 others were damaged. Some type of a gas leak occurred and the house blew at about 3:25PM. No one was home. The local school buses hadn't made it to the neighborhood yet either. Everyone was very lucky. Had anyone been inside they'd have been a goner.
Over the next hour I watched FaceBook and Twitter as my local town lost it's collective mind. Some people swore they'd seen a jet crash into the house. Others knew for a fact the house contained a meth lab. Nonsense. The explosion blew outward, not like an impact where something hit it and then the structure collapsed. And for the amount of force generated by the explosion it would have to have been the biggest meth lab in the world. The explosion was felt miles away and heard on the other side of the county. But none the less, the local lunatics went wild with stories. And of course everyone tried to drive into the area to see what had happened. Absolute lunacy reigned supreme for a few hours this afternoon. I think things have calmed somewhat now (except for the families that were involved, and the idiots who have been trying to sneak into the neighborhood). For the record, once I realized that the explosion was not right outside my house, I did NOT attempt to run to the area and sneak around the police to take pics. I did think about it though.
For pictures of the explosion try here and video from and Atlanta news chopper that was in the area here.
Kim made it home a little after all of the excitement and we had grilled salmon with jerk seasoning along with some beans and rice. We then walked Jumping Jack Flash for a bit before dark. My final cardio of the day came as I watched the Braves beat the Padres tonight. Over a 4000 calorie burn again today and I consumed somewhere above 2500. Really doesn't seam as important compared to your house blowing up....
This morning began with me waking very early due to Kim's iPhone alarm going off non-stop for what seemed like hours (probably wasn't more than a few minutes). She's a deep sleeper. Usually I'm not. I wake easily and usually in a very good mood. Kim typically does not. So I got up and did my usual thing of taking the pug out, getting some coffee, releasing the remaining hounds, and feeding the cats. Kim rose a little later and I began my first hour on the spin bike as she got ready for work. I decided not to run around the lake today so my sore leg muscle could get a little more rest. I next hit the gym where I did do some very slow intervals (between 6 & 7 mph) and then walked for a bit, then finally finishing up with a little more jogging before moving to the elliptical for about 15 minutes. So with another hour of cardio complete I moved quickly through an arm workout. 3 sets of press downs, 3 sets of rope press downs, and finally 3 sets of reverse grip press downs for triceps. Biceps began with 3 sets of seated incline dumbbell curls, 3 sets of standing hammer curls, and 2 sets of concentration curls. Whew! I was beat when I left.
Back home I changed into some dry clothes, had a new and improved Labrada "Carb Watchers" Lean Body Protein Shake (Chocolate Ice Cream flavor), and headed back out to work for a bit. After finishing up my few errands, I hit the local sushi place for my afternoon snack. I had salmon, tuna, tilapia, eel, shrimp, and white tuna. Pretty good (especially for my little town).
Once back home I was sitting at my computer in my office, doing something very productive like looking at FaceBook or something, when I felt the house shudder followed instantly by the sound of a very loud explosion. Shock wave followed by sound wave. I've been in a couple of earthquakes so I knew the order of the shaking and explosions were wrong (the last earthquake I was in last month, there was a loud boom, followed by shake, shudder, shake). I was up and running outside before I really realized what I was doing. I had my keys (so I could grab my police scanner out of the car, or drive away if necessary), my phone (because I figured something bad had just happened right outside my house and I'd need to call 911 any moment), and most importantly, my camera. Once outside I found nothing. Nothing but a beautiful day. The only strange thing was every dog within ear shot was going nuts. I turned on the scanner and heard the initial call of a possible explosion. Withing a few seconds I could hear more and more calls ringing in the background as the local 911 switchboards lit up. The subdivision that is just upstream from our lake was where the explosion occurred. Now I could see smoke rising from the area. One house was completely obliterated. Nothing left. 15 others were damaged. Some type of a gas leak occurred and the house blew at about 3:25PM. No one was home. The local school buses hadn't made it to the neighborhood yet either. Everyone was very lucky. Had anyone been inside they'd have been a goner.
Over the next hour I watched FaceBook and Twitter as my local town lost it's collective mind. Some people swore they'd seen a jet crash into the house. Others knew for a fact the house contained a meth lab. Nonsense. The explosion blew outward, not like an impact where something hit it and then the structure collapsed. And for the amount of force generated by the explosion it would have to have been the biggest meth lab in the world. The explosion was felt miles away and heard on the other side of the county. But none the less, the local lunatics went wild with stories. And of course everyone tried to drive into the area to see what had happened. Absolute lunacy reigned supreme for a few hours this afternoon. I think things have calmed somewhat now (except for the families that were involved, and the idiots who have been trying to sneak into the neighborhood). For the record, once I realized that the explosion was not right outside my house, I did NOT attempt to run to the area and sneak around the police to take pics. I did think about it though.
For pictures of the explosion try here and video from and Atlanta news chopper that was in the area here.
Kim made it home a little after all of the excitement and we had grilled salmon with jerk seasoning along with some beans and rice. We then walked Jumping Jack Flash for a bit before dark. My final cardio of the day came as I watched the Braves beat the Padres tonight. Over a 4000 calorie burn again today and I consumed somewhere above 2500. Really doesn't seam as important compared to your house blowing up....
Wednesday, April 14, 2010
The Benefits of Walking & Oh God There's a Snake (Day 243)
This post is for Wednesday, April 14th, 2010.
This morning began with me on the spin bike for an hour since I couldn't run. My aggrivated leg muscle felt fine on the bike. I headed to to the gym after the spin and walked uphill for 30 minutes and then hit the elliptical for 15 more minutes. I felt a little tightness in my right quad during the treadmill walk, but otherwise felt fine. I trained back after the cardio. 3 sets of pull-downs, 3 sets of hammer strnegth rows, 3 sets of y-bar rows, and finally 3 sets of straight arm press downs.
After the gym I returned home with plans to go on multiple dog walks during the day so I still hit my goal of a 4000+ calorie burn on the day. I began the dog walking with one of my big dogs, Daisy, and Jumping Jack Flash. We walked an easy two miles (for me and Jack anyway, Daisy was tired by the end of the walk) during mid afternoon. A little later I took another one of our bigger dogs, Zoey for a walk. She and I went alone so she wouldn't get distracted with Jack and would stay close to me so she could spend a little time off leash. She loves to swim and took no fewer than three swims in the lake. My final walk of the evening was with Kim and the Pug. Same two miles. Easy as can be. The excitement of the day came during the first walk. I was lost in thought concerning the benefits of walking and the calories I was burning on a very leisurely walk (more on this in a bit) when I noticed Jack has attacked something and was doing battle off to my right. I quickly grab Daisy's leash with both hand just as she takes off in a dead sprint to join in. Daisy is a good sized dog. About 90 or so pounds. She's strong. She nearly ripped my arm off and drug me behind her. But I held her back and then brought my attention back to Jack. I was worried that he'd caught a baby rabbit or a little squirell or some other cute furry woodland creature. I feared I was gonna have to seperate him from the animal and then see how badly it was hurt, and decide if I needed to put it down or not. Not to worry, the cute furry critter wasn't so warm and fuzzy after all. He'd attacked a snake. Now I considered releasing Daisy into the fray. I yelled at Jack to stop and to my amazement, he flipped the snake high into the air and trotted off. Daisy and I went to investigate. We found a healthy snake who seemed quite scared of us.
My thoughts before the snake encounter about exercise, walking etc. left me thinking about the matter all evening. I use a bodybugg to track my calorie burn each day and I know pretty well how much I usually burn when running, training, walking, resting, etc. I had never really thought about it much, but today I realized you can get a tremendous benefit from walking alone. I was unable to run an inch today, but I still burned well over 4100 calories. I did much more cardio time wise today than I would have done if I'd been able to run, but still, that's a lot to burn doing all low intensity cardio. The key in this thought process is ANYONE can do what I did this afternoon. You might not be able to walk 3 different 2 mile walks the first day you start, but you could do something and build your way to multiple calorie burning walks each day. If you're already losing weight by calorie restriction (like a NS type diet) but haven't been getting any exercise, adding some easy paced walks will help with your weight loss significantly.
Daisy pictured below...
Good day with my meals. Breakfast was the usual coffee and granola cereal, morning snack of a protein shake, lunch was a chicken breast and a granola bar, afternoon snack was a NS white chocolate chunk cookie, and dessert was ice cream. Dinner was a tragedy. Kim prepared a huge pot of black beans with vegetables and I grilled mahi mahi. While bringing it inside, I accidentally dropped both pieces onto the very dirty garage floor. I screamed. The mahi mahi looked so good. I ended up having a left over chicken breast and Kim had egg beaters. I felt terrible.
Photo below is Jack doing his thing, chasing everything he can at the lake.
This morning began with me on the spin bike for an hour since I couldn't run. My aggrivated leg muscle felt fine on the bike. I headed to to the gym after the spin and walked uphill for 30 minutes and then hit the elliptical for 15 more minutes. I felt a little tightness in my right quad during the treadmill walk, but otherwise felt fine. I trained back after the cardio. 3 sets of pull-downs, 3 sets of hammer strnegth rows, 3 sets of y-bar rows, and finally 3 sets of straight arm press downs.
After the gym I returned home with plans to go on multiple dog walks during the day so I still hit my goal of a 4000+ calorie burn on the day. I began the dog walking with one of my big dogs, Daisy, and Jumping Jack Flash. We walked an easy two miles (for me and Jack anyway, Daisy was tired by the end of the walk) during mid afternoon. A little later I took another one of our bigger dogs, Zoey for a walk. She and I went alone so she wouldn't get distracted with Jack and would stay close to me so she could spend a little time off leash. She loves to swim and took no fewer than three swims in the lake. My final walk of the evening was with Kim and the Pug. Same two miles. Easy as can be. The excitement of the day came during the first walk. I was lost in thought concerning the benefits of walking and the calories I was burning on a very leisurely walk (more on this in a bit) when I noticed Jack has attacked something and was doing battle off to my right. I quickly grab Daisy's leash with both hand just as she takes off in a dead sprint to join in. Daisy is a good sized dog. About 90 or so pounds. She's strong. She nearly ripped my arm off and drug me behind her. But I held her back and then brought my attention back to Jack. I was worried that he'd caught a baby rabbit or a little squirell or some other cute furry woodland creature. I feared I was gonna have to seperate him from the animal and then see how badly it was hurt, and decide if I needed to put it down or not. Not to worry, the cute furry critter wasn't so warm and fuzzy after all. He'd attacked a snake. Now I considered releasing Daisy into the fray. I yelled at Jack to stop and to my amazement, he flipped the snake high into the air and trotted off. Daisy and I went to investigate. We found a healthy snake who seemed quite scared of us.
My thoughts before the snake encounter about exercise, walking etc. left me thinking about the matter all evening. I use a bodybugg to track my calorie burn each day and I know pretty well how much I usually burn when running, training, walking, resting, etc. I had never really thought about it much, but today I realized you can get a tremendous benefit from walking alone. I was unable to run an inch today, but I still burned well over 4100 calories. I did much more cardio time wise today than I would have done if I'd been able to run, but still, that's a lot to burn doing all low intensity cardio. The key in this thought process is ANYONE can do what I did this afternoon. You might not be able to walk 3 different 2 mile walks the first day you start, but you could do something and build your way to multiple calorie burning walks each day. If you're already losing weight by calorie restriction (like a NS type diet) but haven't been getting any exercise, adding some easy paced walks will help with your weight loss significantly.
Daisy pictured below...
Good day with my meals. Breakfast was the usual coffee and granola cereal, morning snack of a protein shake, lunch was a chicken breast and a granola bar, afternoon snack was a NS white chocolate chunk cookie, and dessert was ice cream. Dinner was a tragedy. Kim prepared a huge pot of black beans with vegetables and I grilled mahi mahi. While bringing it inside, I accidentally dropped both pieces onto the very dirty garage floor. I screamed. The mahi mahi looked so good. I ended up having a left over chicken breast and Kim had egg beaters. I felt terrible.
Photo below is Jack doing his thing, chasing everything he can at the lake.
Vastus Medialis (Day 242)
This post is for Tuesday, April 13th, 2010.
My morning started off great. Up relatively early, coffee, and then off on 3+ mile run with Jumping Jack Flash. Felt great afterward. Next I headed to the gym and pushed my speed a little on the treadmill, running 8mph for 1+ miles, 7mph for the next 1.5 miles, and then slowed to 6 mph to finish up. Kim arrived at the gym as I entering the 6mph phase, so I decided to do some intervals as she got in a jog. Somewhere towards the end of the 6mph and beginning of the intervals, I noticed a sharp muscle soreness in my lower right quad. When I slowed to a walk it was very noticeable, but when I returned to a jog it went away. So I ended up staying with a jog the remainder of the time. I finished up with 5.5 miles on the treadmill and then trained shoulders as Kim left to return to work. As the workout began the pain in my quad returned and hasn't left since. It hurts when I walk upstairs or put my weight fully on my right leg. Guessing I have a very small strain in the Vastus Medialis (muscle in the quad near the knee). No running tomorrow. I'll try to spin, walk the dogs, and even the elliptical to see how it feels and hopefully find some way to get in my cardio. My shoulder workout went well. 3 sets of shoulder presses, 3 sets of side lateral raises, 3 sets of upright cable rows, 3 sets of rear delts, and 3 sets of shoulder shrugs. After the gym I did get in some additional walking. I took the Pug for about a mile and a half walk during the afternoon in an attempt to get her some exercise. She was very hot and had to go swimming in the lake. Kim and I walked again with her for about a mile after dinner. She (the pug) was much happier on the second walk (much cooler temps). So on the day I had about 8.5 miles of jogging/intervals and 2+ miles of walking. Pretty good day.
When working out I typically train covered up. By that I mean I don't wear tank tops, or sleeveless t-shirts, or anything revealing. Usually I wear a UA undershirt along with a some type of over shirt. No particular reason, just my thing and I'm comfortable training that way. Over the past few days I've gotten so hot at the gym that I have on occasion had to kinda roll the sleeves of my shirt up a little. In doing so I've noticed the return of something I haven't seen since my days as a personal trainer when I worked out with the crazy bodybuilders. Vascularity. The veins that used to bulge out of my arms and chest have begun to return. Now just to train & diet hard enough to be vascular when I'm not training. This is already the case to a certain extent. My calves, legs, forearms and even biceps have become vascular even when I'm resting. Hopefully within another month or so maybe my shoulders and chest will do the same.
Great day with food. No 1000 calories worth of nuts to mess up the day. Coffee and granola for breakfast, yogurt for a snack, chicken for lunch, granola for a late snack, tilapia with collard greens, pinto beans, and spaghetti squash for dinner, and a dessert of a granola bar and a skinny cow ice cream sandwich. 2300 or so calories on the day and BB has me burning ~4300.
Tomorrow should be interesting trying to find a way to do cardio. Hope I can just rest the one day and then get back to my running.
My morning started off great. Up relatively early, coffee, and then off on 3+ mile run with Jumping Jack Flash. Felt great afterward. Next I headed to the gym and pushed my speed a little on the treadmill, running 8mph for 1+ miles, 7mph for the next 1.5 miles, and then slowed to 6 mph to finish up. Kim arrived at the gym as I entering the 6mph phase, so I decided to do some intervals as she got in a jog. Somewhere towards the end of the 6mph and beginning of the intervals, I noticed a sharp muscle soreness in my lower right quad. When I slowed to a walk it was very noticeable, but when I returned to a jog it went away. So I ended up staying with a jog the remainder of the time. I finished up with 5.5 miles on the treadmill and then trained shoulders as Kim left to return to work. As the workout began the pain in my quad returned and hasn't left since. It hurts when I walk upstairs or put my weight fully on my right leg. Guessing I have a very small strain in the Vastus Medialis (muscle in the quad near the knee). No running tomorrow. I'll try to spin, walk the dogs, and even the elliptical to see how it feels and hopefully find some way to get in my cardio. My shoulder workout went well. 3 sets of shoulder presses, 3 sets of side lateral raises, 3 sets of upright cable rows, 3 sets of rear delts, and 3 sets of shoulder shrugs. After the gym I did get in some additional walking. I took the Pug for about a mile and a half walk during the afternoon in an attempt to get her some exercise. She was very hot and had to go swimming in the lake. Kim and I walked again with her for about a mile after dinner. She (the pug) was much happier on the second walk (much cooler temps). So on the day I had about 8.5 miles of jogging/intervals and 2+ miles of walking. Pretty good day.
When working out I typically train covered up. By that I mean I don't wear tank tops, or sleeveless t-shirts, or anything revealing. Usually I wear a UA undershirt along with a some type of over shirt. No particular reason, just my thing and I'm comfortable training that way. Over the past few days I've gotten so hot at the gym that I have on occasion had to kinda roll the sleeves of my shirt up a little. In doing so I've noticed the return of something I haven't seen since my days as a personal trainer when I worked out with the crazy bodybuilders. Vascularity. The veins that used to bulge out of my arms and chest have begun to return. Now just to train & diet hard enough to be vascular when I'm not training. This is already the case to a certain extent. My calves, legs, forearms and even biceps have become vascular even when I'm resting. Hopefully within another month or so maybe my shoulders and chest will do the same.
Great day with food. No 1000 calories worth of nuts to mess up the day. Coffee and granola for breakfast, yogurt for a snack, chicken for lunch, granola for a late snack, tilapia with collard greens, pinto beans, and spaghetti squash for dinner, and a dessert of a granola bar and a skinny cow ice cream sandwich. 2300 or so calories on the day and BB has me burning ~4300.
Tomorrow should be interesting trying to find a way to do cardio. Hope I can just rest the one day and then get back to my running.
Tuesday, April 13, 2010
Grilled Tofu (Day 241)
This post is for Monday, April 12th, 2010.
Monday began with my typical breakfast of coffee and a bowl of granola cereal. I waited on the temps to warm just a bit and then headed out on my morning jog. I ran the usual 3.1 mile route, stopping briefly to retie my shoes about a mile in. I finished in less than 30 minutes, which is pretty good considering the hills, the pause for shoe lace tying, and uneven terrain. I had a pre-workout snack and then headed to the gym. I started on the treadmill running intervals between 6 & 8 mph, one minute each, for the first 3 miles. Then I backed off into a walk for a few minutes. Kim arrived at the gym to get in a little cardio, so I stayed on the treadmill and ended up jogging some more and got in a total of 4.4 miles. She headed home to clean up and have lunch and I began my chest workout. 3 sets of machine presses, 3 sets of a different type of chest press, 3 sets of incline presses, and 3 sets of machine flies.
Once home I had some lunch and then got ready to try to find us some fish and chicken to grill over the next few nights. While stocking up on grill items, I made the mistake of buying a small can of wassabi almonds. Dumb. I ended up eating most of the entire can. Won't make that mistake again at the grocery store. ;)
We grilled tofu (with a little BBQ sauce on it) for dinner and it was great. That's definitely something we'll have to add to the rotation of our dinners. After dinner we took Jumping Jack Flash on a 2 mile, easy walk around the lake. So on the day I totaled 9.5 miles. Roughly 7.5 jogging/running, and the rest at a leisurely walk.
@Lili - I don't know if I'll carb load for the race or not. I don't really think I'll need to since I'm already used to running a good bit more than the actual distance of the race. I need to do some research and see how to properly prepare. This race (for Kim and I anyway) is all for fun. I think we (maybe just Kim) are gonna run in costumes. I do know that I will NOT be training legs the week of the run. I'm afraid I'll get to the fire pit, try to jump it, and land in the middle of the fire. So no squatting or leg pressing leading up to the run. Also, I don't know if you saw my response to the question about protein so I'm gonna re-post it below.
"@Lili - I've been taking in around 180-200 grams of protein per day. The % ends up being between 38-45%. Usually landing right around the 40% mark. 40-45% carbs (still kinda high compared to how I used to eat back when I trained with the bodybuilders) and the rest as fat. My calories feel high, but I know they're not. Just gotta get used to a different daily level. I am cycling down on protein/calories on my off days from running and training. That ends up usually being one day per week. I throw in one high calorie day as well, typically the day before the low day. Weird, I know..."
Pic below is our grilled tofu!
Monday began with my typical breakfast of coffee and a bowl of granola cereal. I waited on the temps to warm just a bit and then headed out on my morning jog. I ran the usual 3.1 mile route, stopping briefly to retie my shoes about a mile in. I finished in less than 30 minutes, which is pretty good considering the hills, the pause for shoe lace tying, and uneven terrain. I had a pre-workout snack and then headed to the gym. I started on the treadmill running intervals between 6 & 8 mph, one minute each, for the first 3 miles. Then I backed off into a walk for a few minutes. Kim arrived at the gym to get in a little cardio, so I stayed on the treadmill and ended up jogging some more and got in a total of 4.4 miles. She headed home to clean up and have lunch and I began my chest workout. 3 sets of machine presses, 3 sets of a different type of chest press, 3 sets of incline presses, and 3 sets of machine flies.
Once home I had some lunch and then got ready to try to find us some fish and chicken to grill over the next few nights. While stocking up on grill items, I made the mistake of buying a small can of wassabi almonds. Dumb. I ended up eating most of the entire can. Won't make that mistake again at the grocery store. ;)
We grilled tofu (with a little BBQ sauce on it) for dinner and it was great. That's definitely something we'll have to add to the rotation of our dinners. After dinner we took Jumping Jack Flash on a 2 mile, easy walk around the lake. So on the day I totaled 9.5 miles. Roughly 7.5 jogging/running, and the rest at a leisurely walk.
@Lili - I don't know if I'll carb load for the race or not. I don't really think I'll need to since I'm already used to running a good bit more than the actual distance of the race. I need to do some research and see how to properly prepare. This race (for Kim and I anyway) is all for fun. I think we (maybe just Kim) are gonna run in costumes. I do know that I will NOT be training legs the week of the run. I'm afraid I'll get to the fire pit, try to jump it, and land in the middle of the fire. So no squatting or leg pressing leading up to the run. Also, I don't know if you saw my response to the question about protein so I'm gonna re-post it below.
"@Lili - I've been taking in around 180-200 grams of protein per day. The % ends up being between 38-45%. Usually landing right around the 40% mark. 40-45% carbs (still kinda high compared to how I used to eat back when I trained with the bodybuilders) and the rest as fat. My calories feel high, but I know they're not. Just gotta get used to a different daily level. I am cycling down on protein/calories on my off days from running and training. That ends up usually being one day per week. I throw in one high calorie day as well, typically the day before the low day. Weird, I know..."
Pic below is our grilled tofu!
Sunday, April 11, 2010
No Rest Day (Day 240)
Sundays are typically my rest day. But after last week's rest day (where I was irritable and ill from all of the rest) I decided to get a little exercise in. Kim and I went on a jog this morning. She took the lead and set the pace. She was in a very frisky (read that to mean sorta ill) mood and as a result the pace was quite quick, for us. At the 1/2 mile mark we were just over 3 minutes (this is running on dirt roads, with hills) and we finished the first mile in less than 8. No land speed records, but fast for us. We slowed to a walk and recovered for a minute. Kim then decided to head back to the house so she could go to work for a bit and I continued the normal route to complete the 3+ miles I wanted to run. Even with walking the little bit after the first mile and having to stop and tie my shoes twice, I still finished the run almost a minute faster than my usual time. I need to get Kim to set the pace from now on.
I hung around the house until the gym opened at 1 and then went in to train abs. 3 sets of machine crunches, 3 sets on incline crunches, 3 sets of v-sits, and 3 sets of crunches. I stretched for a few minutes and then got on the treadmill with the intention of walking up-hill for about 30 minutes. I ended up jogging for 50 minutes instead (with little 5 minute warm up and cool down walks).
After the gym I came home wanting to watch some golf and then the Braves game. Kim ended up not having to work much so we headed into town to run some errands. Afterward, we decided to eat at the local all you can eat Chinese Buffet. Ate way to much, but it was lovely. After we got home I was ready for baseball. My plans were foiled again. A 4+ hour rain delay was ongoing, so we went on a walk. 2 more miles (at a very easy pace). So I ended up with 9+ miles of cardio (7 jogging, 2+ walking) at that point. Later in the evening after baseball had begun, I felt tired and lazy while lying on the sofa, so I decided to ride the spin bike a few minutes during the game. Amazing how quickly 30 minutes flies by when there is something good on TV.
Other than my nasty buffet meal, I ate very well. Granola cereal for breakfast. Egg Beaters and veggie chorizo for AM snack. Pre workout meal was a granola bar and a NS fudge brownie. Post workout meal was 8 oz of grilled chicken breasts. Then came the horrible buffet (delicious). I was too full to think about a late dessert.
Tomorrow is a normal running and gym day, full of clean high protein/low calorie foods. I think we're having grilled tofu for dinner. Yum! Pic below is sunrise from a few mornings ago.
I hung around the house until the gym opened at 1 and then went in to train abs. 3 sets of machine crunches, 3 sets on incline crunches, 3 sets of v-sits, and 3 sets of crunches. I stretched for a few minutes and then got on the treadmill with the intention of walking up-hill for about 30 minutes. I ended up jogging for 50 minutes instead (with little 5 minute warm up and cool down walks).
After the gym I came home wanting to watch some golf and then the Braves game. Kim ended up not having to work much so we headed into town to run some errands. Afterward, we decided to eat at the local all you can eat Chinese Buffet. Ate way to much, but it was lovely. After we got home I was ready for baseball. My plans were foiled again. A 4+ hour rain delay was ongoing, so we went on a walk. 2 more miles (at a very easy pace). So I ended up with 9+ miles of cardio (7 jogging, 2+ walking) at that point. Later in the evening after baseball had begun, I felt tired and lazy while lying on the sofa, so I decided to ride the spin bike a few minutes during the game. Amazing how quickly 30 minutes flies by when there is something good on TV.
Other than my nasty buffet meal, I ate very well. Granola cereal for breakfast. Egg Beaters and veggie chorizo for AM snack. Pre workout meal was a granola bar and a NS fudge brownie. Post workout meal was 8 oz of grilled chicken breasts. Then came the horrible buffet (delicious). I was too full to think about a late dessert.
Tomorrow is a normal running and gym day, full of clean high protein/low calorie foods. I think we're having grilled tofu for dinner. Yum! Pic below is sunrise from a few mornings ago.
Warrior Beard and Star Trails (Day 239)
This post is for Saturday, April 10th, 2010.
Kim and I began the morning with a run/walk around the lake. We're pushing the distances she runs each workout now. We run the first mile at a decent pace, then walk a bit (up a hill), then run some more, recover a bit, then run the rest of the way back home. She shaved a minute off of her fastest time! After the cardio Kim was off to work for a bit while I hit the spin bike for 30 minutes. After the bike I had a meal or two and then headed to they gym for 3 more miles of running and then a leg workout. The running was easy. I varied my pace between 6 & 7 mph for the 30 minutes. After the treadmill I stretched briefly and then was ready to train legs. 3 sets of leg extensions, 3 sets of leg presses, and 3 sets of true squats for quads. Hams began with 3 sets of heavy straight leg dead lifts, then 3 sets of seated leg curls, and finally 3 sets of weighted hyper-extensions. Not a terribly grueling workout compared to what I did a few months ago, but I wasn't running 6+ miles a day then either.
So I had a good training day, and I ate good too, until after dinner. I was trying to stay awake long enough to watch the Braves game (they're on the West Coast, so the games don't start until after 10PM) and I got hungry late. I had a few snacks and justified eating a bowl of cereal late by deciding to cycle my calories high for the day. I felt I've been doing lots of cardio and training hard, so it would be fine to eat some granola. So I did. I had taken in about 2300 or so calories before the late snacking (that's about what I get per day now) and then added on to that. Oh well. BodyBugg had me burning ~4300 on the day, so a ~3000 calorie day wasn't too bad. Just more than normal. Now I know lots of NS folks will see this number of calories per day and freak out. It's OK. When I was eating just NS my normal calorie intake was 1500-1800 per day. At the time I was training 30 minutes per day during my workout, and doing no more than 30 minutes of walking up hill (which by the way is a great cardiovascular workout). Now I average no less than 90 minutes of cardio per day, plus my workouts. I'm purposely adding the calories so I don't, you know, die.
I've noticed something with my workouts over the last two weeks. I'm regaining lots of my lost strength. I may have mentioned this before. It's more evident each workout now. I think a return to high protein meals has helped a lot. Doing all of the cardio & being in overall better shape helps as well I'm sure. But I train immediately after running usually. I should be weaker from exhaustion. Each workout I'm moving closer (slowly, mind you) to the weights and reps I was training with previous to beginning the diet. Hope the strength continues to return.
I've mentioned previously all of the running I'm doing now is in preparation for a 5K run which has different obstacles you have to navigate, called "Warrior Dash". It's all for fun, each contestant gets a Warrior Helmet, you can wear costumes, and there are multiple prizes awarded for best costume, best warrior scream, best warrior beard, etc. So with that in mind I'm still growing my Warrior Beard. It's about 5 weeks old now. I haven't shaved since before we went to Costa Rica & Kim accidentally unpacked my razor in the car on the way to the airport. So the pic below is me, about 1/2 way into the Warrior Beard growth. The beard goes away on May 24th, the day after the race. The pic below the Bearded Warrior is a star trail image I shot while waiting on the Braves game to start. I was trying not to eat the bowl of granola. I failed. Anyway, the photo is a composite of about 100 images, stacked to show the illusion of the stars spinning (it's actually the Earth spinning) over our house.
Kim and I began the morning with a run/walk around the lake. We're pushing the distances she runs each workout now. We run the first mile at a decent pace, then walk a bit (up a hill), then run some more, recover a bit, then run the rest of the way back home. She shaved a minute off of her fastest time! After the cardio Kim was off to work for a bit while I hit the spin bike for 30 minutes. After the bike I had a meal or two and then headed to they gym for 3 more miles of running and then a leg workout. The running was easy. I varied my pace between 6 & 7 mph for the 30 minutes. After the treadmill I stretched briefly and then was ready to train legs. 3 sets of leg extensions, 3 sets of leg presses, and 3 sets of true squats for quads. Hams began with 3 sets of heavy straight leg dead lifts, then 3 sets of seated leg curls, and finally 3 sets of weighted hyper-extensions. Not a terribly grueling workout compared to what I did a few months ago, but I wasn't running 6+ miles a day then either.
So I had a good training day, and I ate good too, until after dinner. I was trying to stay awake long enough to watch the Braves game (they're on the West Coast, so the games don't start until after 10PM) and I got hungry late. I had a few snacks and justified eating a bowl of cereal late by deciding to cycle my calories high for the day. I felt I've been doing lots of cardio and training hard, so it would be fine to eat some granola. So I did. I had taken in about 2300 or so calories before the late snacking (that's about what I get per day now) and then added on to that. Oh well. BodyBugg had me burning ~4300 on the day, so a ~3000 calorie day wasn't too bad. Just more than normal. Now I know lots of NS folks will see this number of calories per day and freak out. It's OK. When I was eating just NS my normal calorie intake was 1500-1800 per day. At the time I was training 30 minutes per day during my workout, and doing no more than 30 minutes of walking up hill (which by the way is a great cardiovascular workout). Now I average no less than 90 minutes of cardio per day, plus my workouts. I'm purposely adding the calories so I don't, you know, die.
I've noticed something with my workouts over the last two weeks. I'm regaining lots of my lost strength. I may have mentioned this before. It's more evident each workout now. I think a return to high protein meals has helped a lot. Doing all of the cardio & being in overall better shape helps as well I'm sure. But I train immediately after running usually. I should be weaker from exhaustion. Each workout I'm moving closer (slowly, mind you) to the weights and reps I was training with previous to beginning the diet. Hope the strength continues to return.
I've mentioned previously all of the running I'm doing now is in preparation for a 5K run which has different obstacles you have to navigate, called "Warrior Dash". It's all for fun, each contestant gets a Warrior Helmet, you can wear costumes, and there are multiple prizes awarded for best costume, best warrior scream, best warrior beard, etc. So with that in mind I'm still growing my Warrior Beard. It's about 5 weeks old now. I haven't shaved since before we went to Costa Rica & Kim accidentally unpacked my razor in the car on the way to the airport. So the pic below is me, about 1/2 way into the Warrior Beard growth. The beard goes away on May 24th, the day after the race. The pic below the Bearded Warrior is a star trail image I shot while waiting on the Braves game to start. I was trying not to eat the bowl of granola. I failed. Anyway, the photo is a composite of about 100 images, stacked to show the illusion of the stars spinning (it's actually the Earth spinning) over our house.
Saturday, April 10, 2010
Busy Day (Day 238)
This post is for Friday, April 9th, 2010.
My day began early releasing the hounds, drinking coffee, and having my new favorite breakfast of Cascadian Farms Organic Maple Brown Sugar Granola Cereal. I then roused Kim up and as she got ready for work I got in 30 minutes on the spin bike. After my ride I worked on some more book work and prepared to hit the gym.
I'm a day behind with my workouts due to the day I missed with the life insurance exam earlier in the week, so I was due to train arms instead of legs. I decided this would give me the opportunity to get in a good amount of time on the treadmill pre-workout since I didn't have to worry about my legs being weak afterward. I did a combo of intervals/jogging/walking for 60 minutes. I felt great afterward. Even with a good bit of walking/recovery after the intervals I still did 6+ miles in less than 60 minutes. The arm workout was kinda ho-hum. 3 sets of press downs, 3 sets of reverse grip press downs for triceps. Biceps consisted of 3 sets of heavy dumbbell curls, then 3 sets of cable curls with a straight bar.
I spent the rest of the day trying to run errands around town and get my meals in. While shopping I found lots of fish on sale which I snatched up. So Kim and I have a weekend of salmon, tuna, scallops, and shrimp to look forward to. Late in the evening after dinner, Kim the Pug and I walked about a mile and a half for my final exercise of the day. BodyBugg reports 4200+ calories burned and I took in less than 2200.
This weekend we should get in a couple of runs for Kim, a leg workout, and a lot of late night baseball (the Braves are in San Francisco so Saturday's game doesn't start until after 10PM). Have a good weekend everyone.
Random Picture of the day. My new neighbor has moved in across the street. I've ever so cleverly named him Mr. Hawk....
My day began early releasing the hounds, drinking coffee, and having my new favorite breakfast of Cascadian Farms Organic Maple Brown Sugar Granola Cereal. I then roused Kim up and as she got ready for work I got in 30 minutes on the spin bike. After my ride I worked on some more book work and prepared to hit the gym.
I'm a day behind with my workouts due to the day I missed with the life insurance exam earlier in the week, so I was due to train arms instead of legs. I decided this would give me the opportunity to get in a good amount of time on the treadmill pre-workout since I didn't have to worry about my legs being weak afterward. I did a combo of intervals/jogging/walking for 60 minutes. I felt great afterward. Even with a good bit of walking/recovery after the intervals I still did 6+ miles in less than 60 minutes. The arm workout was kinda ho-hum. 3 sets of press downs, 3 sets of reverse grip press downs for triceps. Biceps consisted of 3 sets of heavy dumbbell curls, then 3 sets of cable curls with a straight bar.
I spent the rest of the day trying to run errands around town and get my meals in. While shopping I found lots of fish on sale which I snatched up. So Kim and I have a weekend of salmon, tuna, scallops, and shrimp to look forward to. Late in the evening after dinner, Kim the Pug and I walked about a mile and a half for my final exercise of the day. BodyBugg reports 4200+ calories burned and I took in less than 2200.
This weekend we should get in a couple of runs for Kim, a leg workout, and a lot of late night baseball (the Braves are in San Francisco so Saturday's game doesn't start until after 10PM). Have a good weekend everyone.
Random Picture of the day. My new neighbor has moved in across the street. I've ever so cleverly named him Mr. Hawk....
Friday, April 9, 2010
Half My Usual Workout & Pics of Kim's Engagement Ring (Day 237)
This post is for Thursday, April 8th, 2010.
I woke early planning to do my usual thing of walking the Pug, releasing the remaining hounds, feeding the cats, waking Kim, and then heading out on a 3+ mile run. The weather didn't like my plans. I spent my morning bringing dogs in and out very quickly as thunderstorms moved into the area. Shortly after all the animals had been tended to, the rain began. No running outside. I began a little bookwork that stretched into multiple hours. I did get in 30 minutes on the spin bike during the morning though. Well into the afternoon I finally finished (to a point, it never really ends) my bookwork and headed out into the world.
Still raining, so still not outside running at all. Arriving at the gym about 4 hours (and 3 meals) later than normal I jumped onto a treadmill with the intention of running 3.5 miles at a constant speed. The gym didn't agree with my plans this time. Firehouse Gym has installed new large HD TVs in the cardio area (which are not in HD because they would have had to rewire 1/2 the building to get HDMI cables to reach from the receivers to the TVs, but they look pretty darn good) and one of the employees tried to change the channel to find the Masters on at the request of another member riding an elliptical behind me. She changed the channel on the TV, not the receiver, leaving us with a wonderful static image to watch. She tried & tried in vain to get something back on the screen. Nothing. Finally, reluctantly I waved her over to my treadmill and took one of the remotes and found the signal. During this time my paused treadmill timed out. Yay! I think I'd done about 18 minutes at this point. I switched to an elliptical for 10 minutes, and then switched back to the treadmill for another 15 minutes. I think I got in over 3 miles total on the treadmill alone, so I guess it was a decent cardio workout. Unfortunately, we never got to see the Masters coverage while I was there. We ended up on the Golf Network. They were talking about the Masters, just not covering it at that time. After the cardio I trained back. I was out of sorts, training so late in the day. I began with 3 sets of hammer strength high rows, then 3 sets of hammer strength pull downs, followed by 3 sets of t-bar rows, and finally 3 sets of straight arm press downs. I burned about 3800 calories on the day. Not bad for running about 1/2 of what I've been doing as of late. I'll push tomorrow and try to get in a bike ride, six miles or so of running, and a workout.
Food was good the entire day, until dinner. Kim was not feeling great and wanted to eat something other than grilled fish. So we went to eat Mexican. I was excited too. Something different made my mouth water. She had a shrimp soupy thing and I had a carnitas burrito. Very tasty. Really bad. Whatever. Up to that point in the day I'd only had about 1000 calories (a little less actually) so I probably ended up with a negative balance on the day, but not by much. I informed Kim the rest of the weekend for me would be clean eating. Either grilled chicken, fish, or NS.
Below is a pic or two of Kim's engagement ring. A few people had asked for a pic a while back, so here you are....
I woke early planning to do my usual thing of walking the Pug, releasing the remaining hounds, feeding the cats, waking Kim, and then heading out on a 3+ mile run. The weather didn't like my plans. I spent my morning bringing dogs in and out very quickly as thunderstorms moved into the area. Shortly after all the animals had been tended to, the rain began. No running outside. I began a little bookwork that stretched into multiple hours. I did get in 30 minutes on the spin bike during the morning though. Well into the afternoon I finally finished (to a point, it never really ends) my bookwork and headed out into the world.
Still raining, so still not outside running at all. Arriving at the gym about 4 hours (and 3 meals) later than normal I jumped onto a treadmill with the intention of running 3.5 miles at a constant speed. The gym didn't agree with my plans this time. Firehouse Gym has installed new large HD TVs in the cardio area (which are not in HD because they would have had to rewire 1/2 the building to get HDMI cables to reach from the receivers to the TVs, but they look pretty darn good) and one of the employees tried to change the channel to find the Masters on at the request of another member riding an elliptical behind me. She changed the channel on the TV, not the receiver, leaving us with a wonderful static image to watch. She tried & tried in vain to get something back on the screen. Nothing. Finally, reluctantly I waved her over to my treadmill and took one of the remotes and found the signal. During this time my paused treadmill timed out. Yay! I think I'd done about 18 minutes at this point. I switched to an elliptical for 10 minutes, and then switched back to the treadmill for another 15 minutes. I think I got in over 3 miles total on the treadmill alone, so I guess it was a decent cardio workout. Unfortunately, we never got to see the Masters coverage while I was there. We ended up on the Golf Network. They were talking about the Masters, just not covering it at that time. After the cardio I trained back. I was out of sorts, training so late in the day. I began with 3 sets of hammer strength high rows, then 3 sets of hammer strength pull downs, followed by 3 sets of t-bar rows, and finally 3 sets of straight arm press downs. I burned about 3800 calories on the day. Not bad for running about 1/2 of what I've been doing as of late. I'll push tomorrow and try to get in a bike ride, six miles or so of running, and a workout.
Food was good the entire day, until dinner. Kim was not feeling great and wanted to eat something other than grilled fish. So we went to eat Mexican. I was excited too. Something different made my mouth water. She had a shrimp soupy thing and I had a carnitas burrito. Very tasty. Really bad. Whatever. Up to that point in the day I'd only had about 1000 calories (a little less actually) so I probably ended up with a negative balance on the day, but not by much. I informed Kim the rest of the weekend for me would be clean eating. Either grilled chicken, fish, or NS.
Below is a pic or two of Kim's engagement ring. A few people had asked for a pic a while back, so here you are....
Thursday, April 8, 2010
Day 236
Yesterday Kim and I began with a short walk/run around the lake. Only about two miles. Kim went to work afterward and I went to the gym. I jogged six miles on the treadmill before training shoulders. I'm feeling a little stronger each workout now. Not really sure why. The only thing I can think of is the added protein in my diet and that I've acclimated to all of the cardio pre-workout now.
Giving up the PB has been much easier than I expected. All went well throughout the day yesterday. I did get a little hungry just before dinner (Kim had to work late) and ate a granola bar. I ended the day with about 2300 calories and burned well over 4000. I'm back to weighing all of my food again too. No more eyeballing the amounts of cereal or my carbs with dinner. We're still eating mostly fish in the evenings (Mahi-Mahi, or salmon) and I'm eating lots of grilled chicken breasts during the day. I'm getting excited about working in a small steak this weekend.
After dinner last night I finished off the day with 15 more minutes on the spin bike as I watched the end of the Braves game. Easy to ride and watch a game. Time seems to fly by.
Giving up the PB has been much easier than I expected. All went well throughout the day yesterday. I did get a little hungry just before dinner (Kim had to work late) and ate a granola bar. I ended the day with about 2300 calories and burned well over 4000. I'm back to weighing all of my food again too. No more eyeballing the amounts of cereal or my carbs with dinner. We're still eating mostly fish in the evenings (Mahi-Mahi, or salmon) and I'm eating lots of grilled chicken breasts during the day. I'm getting excited about working in a small steak this weekend.
After dinner last night I finished off the day with 15 more minutes on the spin bike as I watched the end of the Braves game. Easy to ride and watch a game. Time seems to fly by.
Wednesday, April 7, 2010
Dentist, Exam, and a Hawk (Day 235)
Since the last post I've survived the dentist visit and completed my exam for a life insurance policy. Everything went extremely well. The dentist visit was actually enjoyable (the numbness was kinda cool, plus the staff at the new Dr.'s is great) and the physical was very quick, and painless. My resting heart rate was under 50 (~48bpm), my blood pressure was all good, weight and height measurements were relatively close to what I measure here, so all in all a good exam. The nurse verified I was in fact alive, didn't have anything that looked like I was going to die from any time soon, so hopefully I'll have a policy in place within a few days.
Monday I trained chest, ran about 6.5 miles, and did another mile and a half on the elliptical. I had some time to kill before I had to be at the dentist, so I hit the spin bike at home for 30 more minutes before going to get the first fillings I've ever needed.
Tuesday I was told by the insurance agent not to exercise, or eat, or drink any coffee, or do anything before the exam. So I waited, and waited, catching myself almost pouring a cup of coffee, or making a bowl of cereal. Once the exam was over I was in an ill mood from lack of food and not getting in my morning run. As I was about to make a protein shake my parents called and invited me to lunch with them and my sister. I decided since I was starving I'd go eat with them. After lunch I decided to take the day off. I felt tired, and weak, and I'd run about ten days in a row without any rest. So I rested Tuesday.
Tuesday evening I went to the big city of Chattanooga and picked up my newly repaired Mac Book Pro. Apple repaired all issues (even though the warranty expired 2 years ago) for free. I. Love. Apple.
Wednesday will be back to running, eating on plan, and training. Plus with a Braves game on in the evening I'll be sure to get in some additional time on the spin bike while watching the game.
Below is a picture of a Red Shouldered Hawk that made an appearance this morning as I was having breakfast and coffee on the front porch. Shot with an old, slow, Sony A100 DSLR, Sigma 500mm lens, on a Gitzo Monopod. I'm about 150 yards away, 50 foot below the hawk.
Monday I trained chest, ran about 6.5 miles, and did another mile and a half on the elliptical. I had some time to kill before I had to be at the dentist, so I hit the spin bike at home for 30 more minutes before going to get the first fillings I've ever needed.
Tuesday I was told by the insurance agent not to exercise, or eat, or drink any coffee, or do anything before the exam. So I waited, and waited, catching myself almost pouring a cup of coffee, or making a bowl of cereal. Once the exam was over I was in an ill mood from lack of food and not getting in my morning run. As I was about to make a protein shake my parents called and invited me to lunch with them and my sister. I decided since I was starving I'd go eat with them. After lunch I decided to take the day off. I felt tired, and weak, and I'd run about ten days in a row without any rest. So I rested Tuesday.
Tuesday evening I went to the big city of Chattanooga and picked up my newly repaired Mac Book Pro. Apple repaired all issues (even though the warranty expired 2 years ago) for free. I. Love. Apple.
Wednesday will be back to running, eating on plan, and training. Plus with a Braves game on in the evening I'll be sure to get in some additional time on the spin bike while watching the game.
Below is a picture of a Red Shouldered Hawk that made an appearance this morning as I was having breakfast and coffee on the front porch. Shot with an old, slow, Sony A100 DSLR, Sigma 500mm lens, on a Gitzo Monopod. I'm about 150 yards away, 50 foot below the hawk.
Monday, April 5, 2010
Giving Up PB (Day 233)
We had a great weekend. We watched some baseball, had dinner with friends, visited with family, and enjoyed the beautiful weather. We also trained a good bit.
Saturday I ran ~6 miles and biked about 20. Sunday Kim and I jogged intervals in the morning, then I rode the bike about 30 minutes before we went out for the day. Once home for the evening I ran (jogged, whatever) another 3 miles. The evening run was terrible. It was about 85 degrees, I was running on a full stomach, and I kept catching minor cramps in my abs and calves. But I finished the run.
With all of the cardio I've been getting in each day I've expected to lose some of the last bit of weight I gained on vacation. Well, it's not really happening. The only thing I can think of is I'm eating to much Peanut Butter. So my next step is to remove the beloved PB from my diet for awhile and see how things go. I'm still tweaking other areas (like amount of calories per meal, ratio of carbs to protein, etc.) of my eating as well. I think I was eating too large of a breakfast for a week or two. I'm down to granola cereal before my run now.
Today I get to go back to the dentist. WooHoo! I've also got to find some fish for us to have for dinner, get some more gas for the grill, workout, and hopefully run again late in the day (after the dentist). Tomorrow I get to experience a physical for a life insurance policy. Even more fun....
Spring has arrived in Georgia. Everything is in bloom. I'll get to run around with my camera over the next few weeks taking pictures of flowers (one of my favorite subjects). So on that note, some of the first flowers to bloom below, and one of my other favorite subjects follows...
Saturday I ran ~6 miles and biked about 20. Sunday Kim and I jogged intervals in the morning, then I rode the bike about 30 minutes before we went out for the day. Once home for the evening I ran (jogged, whatever) another 3 miles. The evening run was terrible. It was about 85 degrees, I was running on a full stomach, and I kept catching minor cramps in my abs and calves. But I finished the run.
With all of the cardio I've been getting in each day I've expected to lose some of the last bit of weight I gained on vacation. Well, it's not really happening. The only thing I can think of is I'm eating to much Peanut Butter. So my next step is to remove the beloved PB from my diet for awhile and see how things go. I'm still tweaking other areas (like amount of calories per meal, ratio of carbs to protein, etc.) of my eating as well. I think I was eating too large of a breakfast for a week or two. I'm down to granola cereal before my run now.
Today I get to go back to the dentist. WooHoo! I've also got to find some fish for us to have for dinner, get some more gas for the grill, workout, and hopefully run again late in the day (after the dentist). Tomorrow I get to experience a physical for a life insurance policy. Even more fun....
Spring has arrived in Georgia. Everything is in bloom. I'll get to run around with my camera over the next few weeks taking pictures of flowers (one of my favorite subjects). So on that note, some of the first flowers to bloom below, and one of my other favorite subjects follows...
Saturday, April 3, 2010
Training, Grilling & One Precious Pug (with pics -Day 230)
This post is for Thursday and Friday, April 1 & 2, 2010.
The past couple of days have been brutal, training wise. Thursday I did intervals with Kim in the AM, ran 3.5 miles on the treadmill at the gym, trained arms, 1 mile on the elliptical, rode 10 miles on the spin bike, and finally ran one more short interval with Kim late in the evening. 10 miles running/elliptical and 10 miles on the bike. Friday I ran alone around the lake early in the morning, then did 3.5 more miles at the gym, then I trained legs. I actually had a good leg workout. I felt relatively strong. I had planned on running or doing intervals again late, but by the time Kim got in from work my legs were already sore from the workout. In general since making the switch off of NS foods (for the most part) & increasing the running, I've been getting crazy sore after my workouts. I always get sore, but this is like I've never worked out before sore. Feels good, in a "oh my gawd I'm freaking sore" kinda way.
@Lili - my carb intake % is about 42-45%. Protein is about 38-40%. Fat makes up the rest. I would like to drop the carb level a little, drop the fat a little, and pick up the protein. Don't know if that's really possible right now with all of the running. Maybe after the "warrior dash" I'll alter my diet further and drop off some of the PB or rice. Food right now is great. Lots of grilled chicken breasts, salads, and grilled fish. One day I'm gonna add a small steak (4-6 oz.). Not yet, I'm loving the fish too much right now.
Saturday I'm gonna run a few times (well, I plan to anyway), train abs, watch the final Braves spring training game, and get in one session on the spin bike. I've already bought salmon and shrimp for dinner so I know we're grilling out again (this way I won't cave and end up eating out somewhere).
Pic below is of the pug. She had just finished a bit of my mahi-mahi. The meal she finished off is below the pug (mahi-mahi, salad, & spaghetti squash).
The past couple of days have been brutal, training wise. Thursday I did intervals with Kim in the AM, ran 3.5 miles on the treadmill at the gym, trained arms, 1 mile on the elliptical, rode 10 miles on the spin bike, and finally ran one more short interval with Kim late in the evening. 10 miles running/elliptical and 10 miles on the bike. Friday I ran alone around the lake early in the morning, then did 3.5 more miles at the gym, then I trained legs. I actually had a good leg workout. I felt relatively strong. I had planned on running or doing intervals again late, but by the time Kim got in from work my legs were already sore from the workout. In general since making the switch off of NS foods (for the most part) & increasing the running, I've been getting crazy sore after my workouts. I always get sore, but this is like I've never worked out before sore. Feels good, in a "oh my gawd I'm freaking sore" kinda way.
@Lili - my carb intake % is about 42-45%. Protein is about 38-40%. Fat makes up the rest. I would like to drop the carb level a little, drop the fat a little, and pick up the protein. Don't know if that's really possible right now with all of the running. Maybe after the "warrior dash" I'll alter my diet further and drop off some of the PB or rice. Food right now is great. Lots of grilled chicken breasts, salads, and grilled fish. One day I'm gonna add a small steak (4-6 oz.). Not yet, I'm loving the fish too much right now.
Saturday I'm gonna run a few times (well, I plan to anyway), train abs, watch the final Braves spring training game, and get in one session on the spin bike. I've already bought salmon and shrimp for dinner so I know we're grilling out again (this way I won't cave and end up eating out somewhere).
Pic below is of the pug. She had just finished a bit of my mahi-mahi. The meal she finished off is below the pug (mahi-mahi, salad, & spaghetti squash).
Thursday, April 1, 2010
11 Mile Day & Eating Post NS (Day 228)
Yesterday I ended up with the most cardio I've done to date. Over 11 miles of running or elliptical. Less than 2 miles were on the elliptical. I burned over 5000 calories yesterday (according to the bodybugg). Obviously cardio work has become the dominating part of my workouts. I'm still training with weights, typically 6 days a week. But the cardio has really taken over. Most of the things I do now are done in prep/support of the cardio workouts. What I eat, what I drink, the times of meals, etc. I also make sure I get whatever else I have to do during the day finished as quickly as possible so it won't disrupt the planned workouts.
My meals have changed somewhat since beginning the transition off of NS. My breakfasts now consist of a cup of coffee, a bowl of granola cereal (I'm loving Cascadian Farm's Maple Brown Sugar Granola Cereal) and a serving of Fage' 2% Greek Yogurt (with some sorta fruit or honey topping). My morning snack is usually a Protein Shake (currently still using Labrada Lean Body Chocolate). Lunch is a grilled chicken breast (between 4-6 oz). My afternoon snack lately has been a Dark Chocolate Dreams Peanut Butter Sandwich (love that stuff, and it has less calories than regular peanut butter). Dinner is grilled fish as of late, with a salad, and some other veggie. Dessert is a Skinny Cow Ice Cream treat of some sort. I have been eating one additional thing after dessert (just been hungry), which I'm cutting out. Some days my calories get up as high as 2100-2200. Yesterday I didn't break 1800. I'm looking forward to a couple of weeks of "on" plan eating (no reasons in the near future for an off meal) and hard training to see how I manage with continued weight loss using non NS foods.
Below is last night's dinner. Arugula salad with veggies, some low fat dressing, a little rice (I've been craving rice like crazy) and seared sea scallops, topped with a little Parmesan cheese.
My meals have changed somewhat since beginning the transition off of NS. My breakfasts now consist of a cup of coffee, a bowl of granola cereal (I'm loving Cascadian Farm's Maple Brown Sugar Granola Cereal) and a serving of Fage' 2% Greek Yogurt (with some sorta fruit or honey topping). My morning snack is usually a Protein Shake (currently still using Labrada Lean Body Chocolate). Lunch is a grilled chicken breast (between 4-6 oz). My afternoon snack lately has been a Dark Chocolate Dreams Peanut Butter Sandwich (love that stuff, and it has less calories than regular peanut butter). Dinner is grilled fish as of late, with a salad, and some other veggie. Dessert is a Skinny Cow Ice Cream treat of some sort. I have been eating one additional thing after dessert (just been hungry), which I'm cutting out. Some days my calories get up as high as 2100-2200. Yesterday I didn't break 1800. I'm looking forward to a couple of weeks of "on" plan eating (no reasons in the near future for an off meal) and hard training to see how I manage with continued weight loss using non NS foods.
Below is last night's dinner. Arugula salad with veggies, some low fat dressing, a little rice (I've been craving rice like crazy) and seared sea scallops, topped with a little Parmesan cheese.
Subscribe to:
Posts (Atom)