Sunday, February 17, 2013

What I did this week, February 11-17, plus future fitness goals

I thought I'd write this post a little earlier than I usually do today.  We are having a lazy morning, though soon I need to get up and start doing the morning tidy-up.

This has been my first real week back since being sick. It feels good to be back on my exercise routine.

Monday: Spin class (35 min) and yoga (45 min) (as I said in an earlier post, I did these back-to-back and so I wasn't at 100% in my yoga class. I'm not sure if that is a problem or not.

Tuesday: Swam 40 minutes

Wednesday: Run/walk workout, 4 10-minute running intervals with walking in between and warmup/cooldown walks. About 40 minutes of running and 15 minutes of walking. My foot did bother me a bit later in the day.

Thursday: Spin class, got there early so I did an additional 10 minutes of lower-intensity riding before the class started, which was 40 minutes and intense.  I also did 12 squats (with 135 pounds on the Smith machine) 12 dumbbell bench presses (20 pound dumbbells) and 12 biceps curls (10 pound dumbbells). My new strength training book arrived so next week I will try the superslow technique for real, but I did go slow with this mini-workout.

Friday: Was all dressed to run, realized my foot hurt and I was exhausted. I did a lot of heavy-duty cleaning that morning, so I think I was on my feet too much. On the plus side, my shower looks great.

Saturday: Pilates circuit followed by ab work.

Sunday: I plan to go to my Master's swim group for the first time in a while. It might be rough since I've missed two weeks.

Checklist for yesterday:


  • Average 300 minutes of exercise, with at least 30 minutes per day: Pilates Circuit class lasts more than 30 minutes.  
  • Log all food in Lose It! and stay in the "green zone": Was 227 calories over. Could have gone to bed in the green zone, but my stomach was growling, so I had an apple and a handful of cashews.  The real problem was not this snack, but the post-funeral lunch with friends at a bar. 
  • Take my supplements: Yes
  • Drink at least 90 ounces of liquids today: Did not log very accurately -- think I got more than the 50 ounces I recorded.
  • Get at least 35 grams of fiber: A little under.


I'm going to need to start planning better. I have it on my list of things to do today to plan this week's meals.

I need to keep up the training if I'm going to make my fitness goals -- my big one is to do an Olympic distance (2x sprint distance) triathlon. I need to be able to run a 10k, which could be tricky if my foot keeps acting up.  I registered for a triathlon training clinic in April so I need to be fit enough by then to really get all I can out of it.  I plan to do two workouts in each discipline (run, bike, swim) each week, plus keep up with the Monday yoga (even if doing Spin before means I'm not at my best) and the Saturday Pilates circuit. I want to add one more strength workout in for the week, probably on Thursday when I'm going to the gym for Spin already.

This is what it would look like:

Monday: Spin/yoga
Tuesday: Swim
Wednesday: Run
Thursday: Spin/strength train
Friday: Run
Saturday: Pilates Circuit
Sunday: Swim with the Masters

I also want to add an evening walk with my husband a few days a week. I realize that there is no dedicated rest day here, but since my Saturday workout is in the morning and my Sunday workout is late evening, there is a long rest period there.  Plus, if it gets to be too much, I will adjust.

I have a trip coming up in March, which means I have a training break just a few weeks away.  I will be on my feet a lot, walking and using public transit.

1 comment:

  1. Is it possible to correct your LoseIt calculations so that it does not give you extra calories for exercise (I think that is how you are doing it) so that your red and green zones are real? If it were me, this simplification would be helpful. As I have been thinking about it, is worth a fix if it is possible.

    ReplyDelete

"Count your calories, work out when you can, and try to be good to yourself. All the rest is bulls**t." -- Jillian Michaels at BlogHer '07