Hello friends! Hope you all had fantabulous weekends :) Mine was the usual 5am-1pm shift at the office. Only three more weekends left!! Who knows? Maybe I’ll have a social life again! :P
A little calorie counting update:
- Turns out I’m getting lots of protein, but still not getting enough fat. I have a digestive intolerance to high-fat foods like cooking oils and avocadoes. Nuts, eggs and tofu seem to be the only high-fat foods I can eat that don’t keep me bed-ridden for four hours after. More peanut butter? Yes please! :P
- I eat a lot of fibre! Like 50g a day. Who knew?
- Measuring every little thing seriously sucks. Weighing my apples seems so silly, I just want to eat the damn thing!
- I spend a lot less time thinking about food. I log what I eat, or plan to eat, then forget about it. After I stopped tracking, I still kept counting in my head. I’m like the Rainman of calorie counting and can’t be stopped. It takes up a lot of mental energy. When I’m done tracking in a few days, I’m going to work much harder at not thinking about the calories in my foods. Shouldn’t be a problem so long as I’m choosing whole, fresh foods :)
Besides working, napping and eating today, I had a stellar gym sesh! One of those Sunday afternoons where I just pump and sweat my time away playing with all the equipment :)
5 minutes easy on the elliptical
0:00-1:00 – sprint @ level 17
1:00-3:00 – recovery @ level 14
3:00-4:00 – sprint @ level 18
4:00-6:00 – recovery @ level 15
6:00-7:00 – sprint @ level 19
7:00-9:00 – recovery @ level 16
9:00-10:00 – sprint @ level 18
10:00-12:00 – recovery @ level 15
12:00-13:00 – sprint @ level 17
13:00-15:00 – recovery @ level 14
A1 – Romanian deadlift to barbell row:
2 sets @ 50 lbs x 8
B1 – Incline dumbbell shoulder press:
2 sets @ 20 lbs (ea) x 8
B2 – Wide-grip lat pulldown:
2 sets @ 55 lbs x 8
C1 – YTWL:
2 sets @ 7.5 lbs (ea) x 4 each letter
C2 – Tricep cable pulldown:
2 sets @ 25 lbs x 8
0:00-1:00 – level 6
1:00-2:00 – level 7
2:00-3:00 – level 8
3:00-4:00 – level 9
4:00-6:00 – level 10
6:00-7:00 – level 9
7:00-8:00 – level 8
8:00-9:00 – level 7
9:00-10:00 – level 6
Whittle My Middle!:
Plank: 90 sec
Side planks: 30 sec each
Plank on swiss ball: 90 sec
Prone jackknife: 10 reps (I’ve always sucked at these!)
Stabiliy ball rollout: 60 sec
Plank rotations: 60 sec
0:00-1:00 – 3.0 mph
1:00-3:00 – 3.5 mph
3:00-4:00 – 8.0 mph
4:00-6:00 – 3.5 mph
6:00-7:00 – 8.5 mph
7:00-9:00 – 3.5 mph
9:00-10:00 – 9.0 mph
10:00-12:00 – 3.5 mph
12:00-13:00 – 9.5 mph
13:00-15:00 – 3.5 mph
5 min. stretching
Phew! Props if you read through all of that. I know a lot of people skip past my workout details, but I also know there are a few nerds out there like me who love going through other people’s workouts! :)
Oh, and the eating part of my day? I snacked on some Pumpkin Spice Roasted Chickpeas at work.
I liked them better this time around. Although I think they need to be 1) roasted longer and 2) more cinnamon!! ;)
Last of my un-frozen chili leftovers.
On top of some spaghetti squash. Delish!
Wasn’t very filling though, so my evening snack attack hit early. Mixed in 1/2 tbsp almond butter with a small bag of popcorn.
If you use drizzly nut butter, it kinda coats the hot popcorn. Mmm, sweet and salty…
And for some reason, I crave flavoured drinks when I eat salty food (I’m usually an all water, all the time kinda person).
Obviously, I don’t keep any flavoured drinks in the house because of that. So I mixed up a PVL peach whey cooler. Perfect!
November Goal Check-In
Halfway through the month! Let’s see how I’m doing…
Have fun workouts.
I actually got all three yoga sessions in this week, it was fabulous!
Monday – BodyFlow yoga class at the gym
Tuesday – Weight lifting and HIIT sesh. Left me SORE!
Wednesday – 8 mile trail run, t’was wonderful!
Friday – Mediocre step class but a perfect BodyFlow yoga class at the gym
Saturday – Chilly 45 minute run
Sunday – HIIT, upper body weights and abs. Driving tomorrow should be fun ;)
*I do low intensity yoga, so those are technically my “rest days.” No crazy sweaty power yoga happening over here. I do it to relax :)
Be less complacent with food.
Temporarily tracking my calories again has really helped with this. It’s been a nice little kick in the butt for me.
Get more sleep.
Meehhhh. I didn’t work very hard at this this week. In fact, I don’t think I got 8 hours once this week. Tonight, I promise!
Make it through the last month of work with a positive attitude.
Hey, I’m still showing up for those 5am shifts, aren’t I?
Try my best to not let anything hold me back.
In terms of the job search, I’m not letting anything scare me out of not applying for certain jobs :)
Figure out a way to get into the holiday season.
I actually thought of something this week that got me really excited for Christmas. This year, I’ll get to blog about it!! I’ll get to share all my family traditions (and by traditions I mean food + booze). And I’ll get to invite you all into my loving home for the holidays. That sounds like fun, doesn’t it? :)
Spend more time with my grandparents.
Didn’t get to see any this week. But perhaps I’ll make the hour long trip to see my Grammie and Grampie this week. At the very least, I will call or write them.
Be more honest with people.
I caught and stopped myself numerous times this week from giving generic responses to questions. If someone asked me how I was doing, I did not respond “good” if I was not feeling good. Pretty sure this is why everyone I know thinks I loved being a reporter. It’s because when asked if I liked it, I just gave a simple “yes” instead of delving into how I really felt about it…
Look for a job.
Sent out lots of resumes!!! Fingers crossed I actually get a response this week.
Start playing music again.
Nope, nada. Still feeling very uninspired.
And one more piece of randomness for this Sunday evening (or Monday, if you’re an office reader. Or Thursday, if you’re behind on your blogs). Holly over at The Healthy Everythingtarian is doing something wonderful this year for Christmas. Instead of asking for presents, she is asking people to donate money to help build a well in Cambodia. Holly spent time in Cambodia herself so this gift is very close to her heart. Read about it here and then go donate! Minimum donation is $10. That’s two eggnog lattes. Skip the lattes, give to people who need it, everybody wins :D
Question of the Day: How is everyone coming along with their goals? Setting any new ones? The Whittle My Middle and Yoga challenges are new since making the list. Always good to update your goals to keep yourself motivated :)
Now if you don’t mind, I have a date with
Edward Cullen Jacob Black then the 8 hours sleep I promised. Night night!
Okay, no more job talk today! :P I actually had a big day in that I hit what I consider to be one of my biggest fitness goals.
I kinda-sorta slept in today and tried to make a fancy feast of french toast. However, I made the rookie mistake of over-soaking the bread in egg whites.
Still delicious, they were just super egg-y and fell apart on me. Had an orange dipped in almond butter on the side.
And don’t worry – I’m still eating lots of apple treats!
These apple oatmeal muffins have taken up the space in my freezer that’s usually dedicated to vitamuffins. Slathered in PB. Of course.
I couldn’t wait for lunch today so I could make a pita with my leftover roast chicken.
Do I even have to say this was good? :P Who needs deli meat?
I used a new-to-me hummus on the pita as well.
I’m told this is the closest thing to Sabra hummus that you can find in the Maritimes. It’s pretty darn good! I liked the garlic in the centre. Besides the presentation, it wasn’t anything to run home about though. President’s Choice Organics hummus, in my opinion, is just as good.
Theeeen, I waited 2.5 hours, mustered up all my courage, and hit the trails for 10 miles. That’s right my friends! Double digits!!!
This is a huge running accomplishment for me. I have no idea why, but I’ve always put double-digit runs on a sort of “pedestal.” I always thought they were so hardcore, and I’ve never considered myself hardcore at, anything!
I tricked myself into thinking that I was just going on a very long jog. No stress. It was a nice and sunny day out, 6 C (43 F) so not too cold. Not a lick of wind either, the river looked like glass.
My first 5 miles were easy, other than the fact that I was having tummy troubles. For the record, garlicky hummus and dark chicken meat do not make the best pre-run meal :P My stomach doesn’t digest high fat foods well, and I was very crampy/burpy for the first half. But, since this was such a long friggin’ run, it did eventually pass.
I did my usual 9 minutes running, 1 minute walking intervals. I went at what felt almost like a “jogging” pace for me. I figured, if I was going to run a whole 10 miles, they didn’t need to be high intensity!
After 70 minutes, I dug into my cran-razz Clif Shot Bloks. I had three left, so I popped one every 10 minutes (during my last three walking breaks). This was my second experience with these and I loved them! I was scared they would bring my stomach cramps back, but spacing them out made them easier to digest. They were easy to chew and swallow, and didn’t leave a gross sugary taste in my mouth like some sport gummies or gels do. They provided me with the perfect amount of energy to get back home :)
I was actually feeling good enough at the end that I skipped my last walking break, and even sprinted towards the end! Total stats:
Distance: 10 miles
Avg Pace: 10:25
I’m thrilled with that. I was secretly hoping to get it done in under 1:45:00. Now I just don’t know where to go from here When I started focusing on running after my triathlon this summer, it was my goal to get up to the double digits before it started snowing. Now that I’ve done that, should I just keep going? Should I lay off? Maybe I just won’t set any more running goals and do whatever the hell I want :P
Walking down the stairs to my apartment after was so hard. My legs were really sore to begin with today from all the exercise classes I’ve been doing. I was literally hobbling around. I immediately took a couple ibuprofen then foam rolled and stretched for about 20 minutes. Then I took turns icing my hips, knees and ankles while drinking a delicious smoothie.
- 1 1/2 cups unsweetened vanilla almond milk
- 1 scoop peach-mango protein powder
- 2 big scoops plain yogurt
- handful each of frozen papaya chunks, frozen strawberries, frozen blueberries and frozen raspberries (remember not that long ago when these were super cheap fresh? Boo.)
Here’s my “holy crap I just ran 10 miles” face.
Ha, I look a little tired. Rightfully so!!!
Dinner was another tofu quesadilla because the first one was so good.
- 1/4 block crumbled tofu
- red pepper
- red onion
- chili powder, paprika, cajun seasoning
- EXTRA cheddar cheese (10 miles deserves extra cheese, dontcha think?)
I had leftover potatoes and carrots from yesterday’s feast. Re-roasted and much better the next day. The chicken grease made them crispy on the outside and mushy on the inside.
I always put the salsa on top of my quesadillas as not to make anything soggy. Plus it’s more fun that way.
Yumm, perfect recovery food!
Thankfully, I’ve regained mobility in my legs. My upper body was surprisingly stiff too, either from tensing up or my camelbak. But that’s back to normal as well. Tomorrow will definitely be a rest day. Then maybe some light activity on Saturday to get my muscles moving and blood flowing again. Praying I don’t wake up with a Charley Horse tonight!
Question of the day: What’s your biggest fitness achievement so far? I talked about this on Brie’s blog before. But being able to run 20 minutes straight was a huge one for me. Others include swimming my first kilometre, squatting an olympic bar for the first time, and of course, the triathlon! And now running 10 miles!! :D