Goals
1. Lose 2 pounds (to be on track for -8 lbs. during the month of September). Fail. I gained 1 pound this week. This reflects over-eating and -drinking at Oktoberfest on Saturday, with a Sunday morning weigh-in, plus general giant appetite this week due to daily workouts.
2. Increase running endurance to 4 miles with no walk breaks. Even though I did take two one-minute walk breaks, I'm calling this one a win. I ran approximately at a 12-min/mile pace. It sucked, but I finished it and felt like giving myself a medal when I got done. 4 miles is my long run in my training plan for this coming week, too, so I'm looking forward to doing a little better this week.
Plan
1. Run 3 times: once medium-intensity/longer intervals, once high-intensity/shorter intervals, once 4 miles/slow pace. Completed. I'm rockin' the running. I credit the weather. It's utterly glorious running weather right now.
2. Do strength training 3 times: 30-Day Shred Level I with no girly push-ups. Completed. I did two 30-Day Shred Level I workouts, still with about half girly push-ups. I am sick of Level I and moving on to Level II this week. I also did one Power Yoga one-hour DVD, which is a great toning workout.
Bonus workouts: Two longish bike rides (13 and 10-ish miles), 3 shorter bike rides to downtown for a total of another ~10 miles. Several brisk walks. Great workout week; did something active every day. I took a much needed rest day today, courtesy of a hangover.
3. Maintain reasonable food portions. Fail. With all the working out, I was a bottomless pit this week. I ate very healthy - lake trout, lean ground beef, roasted chicken, tons of veggies, greek yogurt, fruit, a few potatoes and a squash for starches - but I ate A LOT. Then I went to Oktoberfest on Saturday and drank several LITERS of beer and had salty, oily popcorn for dinner. I haven't been drinking very much at all this summer and can get sufficiently tipsy from one or two drinks. I've also had very little salt since I started eating differently a couple months ago. Hence, I woke up this morning hungover, headachey, sore, and bloated. I just kind of felt lazy and vague all day. I'm eating a lot of fruits and vegetables, a few carbs, and some leftover spicy meatloaf to get my energy back. Ook. I don't think I'll be repeating that level of indulgence for quite some time. Not worth losing a whole day.
3. Maintain reasonable food portions. Fail. With all the working out, I was a bottomless pit this week. I ate very healthy - lake trout, lean ground beef, roasted chicken, tons of veggies, greek yogurt, fruit, a few potatoes and a squash for starches - but I ate A LOT. Then I went to Oktoberfest on Saturday and drank several LITERS of beer and had salty, oily popcorn for dinner. I haven't been drinking very much at all this summer and can get sufficiently tipsy from one or two drinks. I've also had very little salt since I started eating differently a couple months ago. Hence, I woke up this morning hungover, headachey, sore, and bloated. I just kind of felt lazy and vague all day. I'm eating a lot of fruits and vegetables, a few carbs, and some leftover spicy meatloaf to get my energy back. Ook. I don't think I'll be repeating that level of indulgence for quite some time. Not worth losing a whole day.
Lessons for next week
- The portions. Seriously. I'm focusing on this hardcore this week - better meal spacing so I don't get ravenous, reasonable meal portions, no seconds, only veggies (unlimited) and nuts (limited) for snacks.
- I'm going back down to two strength/toning sessions per week. I was really sore this week and need more rest time. (I got a massage and the therapist told me my muscles were so tight that they were pulling my spine out of alignment. I need more rest and more stretching.) My main goal is to finish that race in October. To do that, I have to stay healthy and motivated and not overdo it.
- I'm going to suck the marrow out of this good weather and keep up the bike riding and walks and general outdoorsy goodness.
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