RumiDude
Trail Wise!
Marmota olympus
Posts: 2,361
|
Post by RumiDude on Nov 18, 2016 10:05:16 GMT -8
Most of my diet change has been about portion control. I have actually become accustomed to it now. I was amazed the other day when I made made dinner and started eating. We had roasted cauliflower, broiled asparagus, and a salad. By the time I ate the cauliflower and asparagus, I was full. I covered my salad and saved it for lunch the next day.
Additionally, I have cut back on starch in my diet. So potatoes, bread, etc have been greatly reduced though not eliminated. I have also cut back on my milk and cheese. I have almost cut out all added sugars. My main exception is that I sweeten my oatmeal with a dab of berry sauce we canned last summer. I will shortly buy a half gallon of old fashioned eggnog and hopefully nurse it through advent season. I love eggnog! I also have Irish cream in my coffee with a few cups on the weekends. Vegetables, fruit, nuts, and various types of protein are what I am doing mostly. Pizza, pasta, and burritos each get served about once a month, and then in smaller portions.
I would like to be more aggressive in my exercise routine, but ... well I can be lazy sometimes.
Rumi
|
|
|
Post by rwtb123 on Nov 18, 2016 16:27:12 GMT -8
-Week beginning Friday,November 18th- 18th-(am)chest/light triceps/traps/neck/abs 19th-(am)shoulders/arms/neck 20th-(am)legs/light arms,neck,abs (pm)3.5 mile walk 21st-(am)back/traps/light shoulders,arms,neck,abs
-Notes- -Progress report:When I warm up and cool down with triceps my arms and lateral delts tend to overpower the rest of my upper body.I had been doing a lot of pressing moves which brought up my front delts and lower/mid chest.However,after straining my left shoulder I have only been doing mostly unilateral cable work in place of presses with a focus on upper chest,front traps and neck.Now, my triceps and rear delts look like they need more priority again so I am going to be adding more of these back into warm up/cool down cable work.It's that competition of body parts that helps keep me motivated... -I finished this cycle in 4 days w/a 4 on schedule and 3.5 miles walking.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Nov 20, 2016 12:49:56 GMT -8
Week-o 20 Nov.
Sun: I awkoe sore from yesterdays workout but 2 K pills took care of that. I did a good dang Landmine workout. Woot! Woot! Tue: 2.5 mile run with 1/2 mile walk. Felt good during the run and recovered faster during the walk portion. Wed: 2.5 mile run with 1/2 mile walk. I, over, all ran faster. Fri: 1 mile run and 6, single handle cablecross lifts, short sets. Sat: Cablecross workout.
I've done my first 5 day in a week workout. I did end up with a soreness in my left arm and right leg. I also learned about a new landmine work out, I'll give it a shot tomorrow to see if I want to fit it into my routine.
|
|
|
Post by msdoolittle on Nov 21, 2016 11:33:31 GMT -8
Started week 3 of the 5k runner. Was a bit more difficult, but I'm trying to figure out if it's the program or if running two days in a row was too much. I wasn't sore when I went yesterday, and feeling pretty good, so thought I'd give W3D1 a go. I was especially fatigued and taxed my breathing and heart rate about half way through.
W2D3 (Saturday) was Run 1.5 Minutes and then Walk 2 minutes for 6 intervals. W3D1 (Sunday) was Run 1.5 Minutes, Walk 1.5 Minutes (1x), Run 2.5 minutes, Walk 2.5 minutes (2x's), Run 1.5 Minutes, Walk 1.5 minutes (1x).
I think the 2.5 minute runs got to me.
Going to see how W3D2 goes tomorrow morning. It's the same as Day1, so if I need to rinse and repeat, I will.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Nov 21, 2016 12:02:11 GMT -8
msdoolittleFor me, I take potassium (K). I have found that K rids my body of joint and muscle aches from lifting weights and running. I get the best results when I take 2 99mg pills an hour before a workout and within 0 minutes of returning home from a workout. I also will take 1 or 2 K pills during the day when I feel aches and pains develop from a workout. The aches and pains are typically minor but bothersome. I know you may not find similar results. I also drink Coco Water after a run, great replinshment. A 8 Oz. serving of Zico has 45 calories and has: 55mg of sodium, 440mg of potassium, 9g of sugar, calcium, phosphorus and magnesium along with the rehydration factor. I drink the entire liter after a run. I use to take Saltstick caps after a workout or as needed but found K is my ticket. I still use Saltstick caps for backpacking.
|
|
|
Post by msdoolittle on Nov 21, 2016 12:33:02 GMT -8
No muscle aches or soreness. Really just fatigue. Like just can't seem to get O2 to my muscles, sort of thing. Eventually, I'll get to the point I'll carry salt sticks with me, but for now, they aren't needed. And sugar is a no no for me. Typically I have been feeling great, this is the first run I felt sluggish during. I really think it was a product of doing back to back runs, but maybe also the change in program lent to a little bit of it. Even today, I am not sore. We will see tomorrow.
|
|
|
Post by rwtb123 on Nov 21, 2016 17:44:03 GMT -8
I was especially fatigued and taxed my breathing and heart rate about half way through. You might try adding in some complex carbs before particularly taxing days to keep your glycogen stores from becoming depleted.If you get too low on muscle sugar stores the body will go into survival mode and try to hang on to remaining fat stores leading to catabolization of muscle(less necessary for survival than remaining fat stores) for fuel"hitting the wall".I realize if you have a slow metabolism this can be tricky to deal with as too many carbs is a no no. But even with a fast metabolism, I try to adjust my complex carbs for my activity level to insure muscle glycogen stores are topped up but no more.I tend to view there being two walls to overcome when training, and I can tell when I am encountering each.First, when you switch from burning glucose(blood sugar) to fat(and glycogen),then the second when your muscle glycogen gets too depleted and the body tries to shut off fat burning because it senses a survival situation.
|
|
|
Post by rwtb123 on Nov 21, 2016 23:23:39 GMT -8
Week beginning Tuesday,November 22nd- 22nd-(am)2.5 mile walk, chest/traps/light shoulders,arms,neck 23rd-(am)3.5 mile walk (morning)shoulders/arms/neck (pm)3 mile walk 24th-(pm)7.5 mile bike ride, 2.5 mile walk 25th-(morning)legs/traps/neck 26th-(afternoon)back/traps/neck/abs 27th-(afternoon)yard work, 7.5 mile bike ride (pm)3.5 mile walk
-Notes- -6 day cycle w/15 miles walking and 15 miles cycling.
|
|
walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,934
|
Post by walkswithblackflies on Nov 22, 2016 5:28:04 GMT -8
Well... I gone and done it. I've seen Spartan Races on TV, and although they piqued my interest, I never felt an overwhelming desire to participate. But the debut WINTER Spartan Race... now they got my attention! So, like a fool, I signed up. I was even able to talk a friend into joining me. www.spartanrace.uk/en/race/detail/2244/overviewNow I have something to train for over the winter.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Nov 22, 2016 5:33:28 GMT -8
|
|
|
Post by msdoolittle on Nov 22, 2016 6:57:04 GMT -8
walkswithblackflies They had me at "treat yourself to a luxury massage post race"! Seriously, that looks like a great race adventure!
|
|
|
Post by msdoolittle on Nov 22, 2016 7:05:39 GMT -8
This morning I did W3D2 and thankful to say, things felt way better; Strong legs and lungs felt great! 41* and raining. When I run in the mornings, they are usually while doing intermittent fasting (last meal at was usually dinner the night before. I skip breakfast and then eat lunch around 11:30am).
It must have been the two back to back runs. Or perhaps it was the crap I ate on Saturday night at a party (treated myself to half a flan for dessert). Too many variables. I may try back to back running again this weekend with my normal diet and see how things go.
I'm enjoying the endorphins I am getting from this. I feel fantastic for the rest of the day.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Nov 27, 2016 10:57:14 GMT -8
Week of Nov 27th.
Sun: Landmine workout. I seem to be adjusting to the new weights really well. I had really good form, today, with the twists. I was feeling that I may try uppiing weights with chicken wings, my hardest lift on the landmine. In the warm up I added in Russian twists using the Landmine with no added weights.
Tue: 2.5 mile run and .5 mile walk.
Wend: I just finished an article in Discover about how, in regards to food and eating, I have been trained, like a Pavlovian dog, to eat when I am not hungry. Whiles the thought that I have been trained to eat is anew one, it has had a large impact on my thinking process on my eating habits. I am not sure what I will conclude from the idea but awareness will go a long way towards change.
Thu: I did a 2.5 mile run and .5 mile walk at the gym today. I am feeling real good after the run. I am going to head up to a 3 mile run next week. I finished real good this AM, did well during the middle, and the beginning of the run is always good. I did the 1st mile in a little over 10 minutes. It's how I did and feel at the end of the run that prompts me to increase the distance.
Sat: Cablecross workout.
|
|
|
Post by rwtb123 on Nov 27, 2016 14:50:50 GMT -8
-Week beginning Monday,November 28th- November 28th(am)chest/traps/neck/light triceps,rear delts,abs (pm)7.5 mile bike ride, 2.5 mile walk 29th-(am)shoulders/arms/traps/neck 30th-(afternoon)yard work December 1st-(am)legs/neck (pm)2 mile walk 2nd-(am)back/traps/neck
-Notes- -5 day cycle w/4.5 miles walking and 7.5 miles cycling.
|
|
RumiDude
Trail Wise!
Marmota olympus
Posts: 2,361
|
Post by RumiDude on Nov 27, 2016 19:22:19 GMT -8
I have a cold and might also be developing a sinus infection. I did not walk/run today. I hope tomorrow I muster up enough energy to go for a long dayhike, if it doesn't rain.
Rumi
|
|