Monday, November 19, 2012
Workouts 11/12 - 11/18
This was the best workout week I've had in a while.
Monday - 1.86 miles in 30 minutes (16:07) I went for a walk at lunch time during my work day. I used RunKeeper to track my miles and speed and sometimes it told me I was walking 13.xx or 14.xx minute miles which is sometimes faster than I run. Days like that make me consider giving up running and just walking and walking and walking.
Tuesday - 12.2 in 1 hour biking. I just took it easy and stretched out my knee. I know that 12 mph is not a fast bike ride but right now it is sort of my benchmark (faster than 12 mph). I was telling a co-worker that my biking is hampered by my fears. I am simply afraid of riding fast or downhill or downhill fast. I'm the sort of person who brakes down hills and makes my wife drive the car on hills. Perhaps I will become more used to it in time.
Wednesday - 4.0 miles in 50 minutes (12:30 mm) plus the walking warm-up down. This was my first run since my 10 mile race and feeling any knee twinge. The knee felt very good with only slight twinge so I stopped at that point. The entire run was in zone 2 and I ran "between the beeps." On a related note, I finally got my new HRM strap which means I have a working HRM again!
Friday - 12.25 miles in 1 hour biking. I got to work from home Friday so I was able to head out for a ride right after hours. ChocolateWife and ChocolateDaughter have had a cold/virus for 2 weeks and I've been getting a cough but I'm very determined to fight it off. I put on tiger balm and wore a longer sleeve shirt for the ride and felt good sweating it out.
Saturday - Did Pre-dawn runner's core routine with some ball crunches sprinkled throughout. Really excited. Did all the #plankadays for the full minute and also was able to do the unilateral bird dog without modification - first time ever. Locust pose gave me a little trouble, partially because it is always hard and partially because the puppy licked my face, then bit my fingertips for the full minute.
Saturday - 3.8 miles in 56 minutes (14:44) Trail run. Again felt very little knee pain or discomfort in spite of running on the trail. My chest was a bit worse and coughing more but glad I got out and sweat a bit.
Drinking water - I did a much better job drinking water this week. I don't know that I achieved 64 oz every day but I bet I drank more than 60 oz every single day and well over 64 quite a few days.
Noom - I began using Noom again to track what I eat every day. I've used it before and ChocolateWife lost quite a bit of weight using it. It's an app that takes you through a bunch of questions like what do you weigh now and what do you want to weight and how fast do you want to lose weight and how often do you exercise and then gives you a calorie allowance (mine is 1510). Then you track your food intake by classifying food as green, yellow, red and trying to have 50% of calories green, 35% yellow, 15% red. The program has some algorithm for increasing your daily allowance according to your workouts. In the old version I think it raised your daily allowance based on your average workouts the previous 7 days or something but in the current is seems to give you 1/2 of the additional calories burned that day which I think is a pretty good approach generally.
Weigh-in - I keep forgetting to weigh!
Plan - I've decided to use the Hal Higdon Novice 2 Plan but with the addition of core work and substituting bike rides for scheduled weekday runs some days (not more than 1x a week). Officially that starts next Tuesday (11/27).
All in all things are good. Hopefully CW and CD are getting better and hopefully I will not get actually sick. I've been trying to pick up a lot of household slack since CW has been sick and of course we have Thanksgiving this week. But given that, things are fantastic!