Saturday 3/8
Easy Run, 40 minutes. 3.8 miles.
Getting more mileage in! Felt like I was carrying lead weights for legs. It’s almost like my lifting volume and intensity increased this week. I’m sure the two are unrelated …
6 Likes
Sunday 3/10
Long Run
Trail run, 12.1, 2:33.
This was done in 65F, sunny and not a cloud in the sky. Fun trail I hadn’t been on just outside of Zion National Park. The views were so good.
Tried out a new hydration vest and trail shoes. Happy with both of them. Felt like a real Ultra runner. Or real dorky with my vest. Either way, it has pockets for all the things and that was fantastic.
Had a surprise work trip for hubby come up. He has and in person meeting on Monday near my home town. Seemed a shame to not make a weekend of it.
12 Likes
Tuesday 3/11
Interval Run
10:00 Drills and Jog
5x
5:00 @ 10k Pace (8:45-9:00/mi)
2:30 Recovery
5:00 easy jog
I’m quite impressed with my legs, I didn’t think I would be able to hold this pace this morning. I met the pace on the first two and beat it on the last three. Nice job legs.
I think I strained my right trap. It’s been aching and sending shooting pain up my neck and causing headaches as well. Can’t turn my neck more than an inch or two to either side without pain either. Can’t remember a time I have pissed off my trap this much. So that’s been a thing for a few days now.
7 Likes
Tuesday 3/11
Coach’s Orders, W2D1
10 minute cardio warm up
Standing Hip Abduction
30x35, 20x55, 12x65, 12x65, 10x55
Leg Press
30x155, 15x360, 12x390,
10,11,10x390,345,300(dropset)
Hip Thrust
30x45, 15x70,
12x85,80,70, 12x85,80,70 (dropsets)
Glute Kickback
20x30, 2x10-12x40-30
+Ab Circuit
Went better than last time. The first week is always slow getting into a new program.
Added 5-10lbs on everything.
Still got nauseous after Leg Press. Then again after hip thrust. The intensity is real.
Weight, 140.6, -3lbs from last week.
I’m a day late on weigh-in since I was traveling Monday.
Sent my first check-in to my coach. We’ll see if she makes any adjustments! Already seeing minor improvements in just a week from the first photos. Abs are coming back. Honestly couldn’t tell you if I am supposed to be losing or gaining weight. That is her call.
8 Likes
I love this post!
2 Likes
Thanks! I don’t know why it took me so long to get a coach. Everyday I am realizing just how much mental energy I was spending on overthinking food and training. Now I just execute.
4 Likes
Wednesday 3/12
Coach’s Orders W2D2
10 minute cardio warmup
Lat Pull Down
30 x 70, 15 x 90, 7-5x110-100,
10 x 100-90-80 (dropset)
Cable Chest Flye
20 x 7, 14 x 10, 10 x 10,
10, 10, 12 x 10-7-no pin (drop set)
DB Flat Bench
SS
DB Bent Over Row
20 x 25
11, 10 x 45
DB Shoulder Press
25 x 25, 15 x 20, 11 x 20
10 x 20-15-10 (Dropset)
Push ups
4 x failure (12, 12, 12, 10)
+Abs
Second week is going much smoother. These are taking 90+ minutes still, but at least I know what I am doing now.
Lat pulls went better.
I’m feeling chest Flyes in my chest more now, I was feeling them in my armpits more than anything. Seemed to have fixed the angles.
10 Likes
Thursday 3/13
Steady Run - Tempo Ladder
5:00 warm up
2.5mi @ Tempo
2:30 recovery
1.5mi @ Tempo
2:00 recovery
1.0mi @ Tempo
2:00 recovery
3:00 cool down
55F, but windy! Steady 20, Gusts up to 35mph. Straight headwind all the way home, felt like running with a parachute. I kept my target pace though! Actually, I averaged :20/mi faster.
Legs felt great. Lungs were good until the last half mile, then I was chugging. This was the windiest portion.
I’m going to be cleaning the sand out of my eyes all day.
I hate the cold, but I’ll take running in it over wind.
9 Likes
Friday 3/14
Coach’s Orders W2D3
Seated Hamstring Curl
30x50, 18x70, 12x90,
12, 12, 10 x 90-80-70
Sumo DB DL
25x45, 16x65, 12x80
12, 12 x 85-80
Hack Squat - Machine
25 x empty machine, 18x+25, 12x+60
8, 8, 8 x +80,+70,+60
Band Assisted Pullups
11, 8, 7, 6
SS
Banded Single Arm Row
4 x 25
DB Lat Raise
SS
Front Raise
25 x 5, 18x5,
12,12,12x5,4,3
+Ab Circuit
This volume is getting easier. Amazing how fast the body adapts. I don’t feel like death walking about of the gym now. Progress!
Also upping the weight on everything I am getting all the reps on. Feeling good.
Coach is shooting for a slight surplus, but is seeing how my first few check-ins go to get me there.
9 Likes
Saturday 3/15
Long Run
14 Miles, 2:50:40
Done @ 6500-7000ft. I live 40 minutes from a world class ski resort down and I hadn’t done any running up there. This needed to be corrected. So, I choose a day at the tail end of a snowstorm.
The snow replicated trail pretty well, soft and moved under my feet. Just ask my ankles today.
This sign was a little too honest.
12 Likes
Sunday 3/16
Easy Run
45 minutes, 3.7 miles
2 x 5:00 @ 7%
This was done on a Treadmill. My hubby has also hired a coach and has to do HIIT cardio for 20min a day.
It was cold and windy, so he opted for a treadmill. I did my easy running and bumped the incline up when he had his intervals so we could suffer together.
Total of 28.5 miles ran last week.
Already looking forward to the long run this weekend. I have a wonderful plan.
10 Likes
Monday 3/17
Coach’s Orders, W3D1
10 minute cardio warm up
Mobility+Activation
Standing Hip Abduction
30x35, 20x60, 12x70, 10x70, 10x60
Leg Press
30x155, 15x360, 12x390,
10,10,11x390, 345, 300(dropset)
Hip Thrust
30x45, 15x70,
12,11,12x90,80,70, 12,12,10x90,80,70 (dropsets)
Glute Kickback
20x30, 2x10-12x40-30
+Ab Circuit
Legs were tired going into this. High gravity day. My coach was there with another client so I had to go hard and look good, so I made it.
I did ask her what I did to piss her off after the last set of leg press. She said “this is how I show love”. Remind me to not get on her bad side.
I upped the weight on a couple of things, but with how sticky the reps are getting on the press, I think I’ll be here for a bit.
12 Likes
Tuesday 3/18
Interval Run
10:00 warm up
10x
1:00 hill rep
2:00 Recovery/jog back
10x
:30 hill rep
1:00 walk back
5:00 cool down
So. Many. Hill reps.
This was done in some slushy snow, so I can’t say they were maximum effort. They were more maximum for the amount of traction I had. I swear winter comes later every year.
Not the hill, but the road going over to it:
It was peaceful and cushy though. Didn’t need my headlamp either, it was glowing outside. Which is good, because it died after the warm up. I left with a full battery. I think I have just frozen and damaged the battery at this point.
13 Likes
I like this coach!
Nice, consistent work in here, BTW—not surprising, but worth noting nonetheless.
3 Likes
She is awesome so far! I have no doubt she help me get to the “next level”.
Thanks for dropping by with the kind words, it’s been bit.
2 Likes
Tuesday 3/18
Coach’s Orders W3D2
10 minute cardio warmup
Mobility+Activation
Cable Chest Flye
20 x 7, 14 x 10, 10 x 10,
10, 11, 12 x 10-7-no pin (drop set)
Lat Pull Down
30 x 70, 15 x 80, 10x100,
10 x 100-90-80 (dropset)
SS
Push ups
4 x failure (18, 12, 10, 10)
DB Flat Bench
SS
DB Bent Over Row
20 x 20, 35
10, 9 x 45
DB Shoulder Press
25 x 20, 15 x 15, 15 x 15
10 x 15-10-5 (Dropset)
+Abs
High gravity day. When into this tired and never perked up.
Had to drop the weight on lat pulls and shoulder press to get the reps. Even then, it was a struggle.
Check-in with coach today.
Weight up +0.8lbs from last week. I was hoping it would drop again so I could get more food. Had a few days this week I was hungry within an hour of every meal.
13 Likes
Wednesday 3/19
Coach’s Orders W3D3
10 minute cardio warm up
Seated Hamstring Curl
30x50, 18x70, 12x90,
12, 12, 11 x 90-80-70
Sumo DB DL
25x50, 16x70, 12x80
12, 12 x 85-80
Hack Squat - Machine
25 x empty machine, 18x+25, 12x+60
8, 8, 8 x +80,+70,+60
Band Assisted Pullups
9, 5, 4, 4
SS
Banded Single Arm Row
4 x 25
DB Lat Raise
SS
Front Raise
25 x 5, 18x5,
12,12,10x7.5, 4, 3
+Ab Circuit
10 minute incline walk, 3.2mph, 7%
Squeaking out another rep on legs curls. That’s pretty much where the victories ended.
I got the go ahead from coach to do 3 days in a row, because hubby’s new plan is a PPL.
This volume is setting in. I’ve felt tired and sluggish for a week. I am trying not to think and just trust the process, I know new plans are always the worst at the beginning.
10 Likes
Thursday 3/20
Steady/Moderate Run
10:00 Warm Up
2x
15:00 @ Tempo - <9:25/mi
2:00 Rec
10:00 easy jog
Actual paces were 8:55 and 9:05/mi. Not bad!
I like these tempo runs. They are challenging, but I don’t feel like dying. It’s nice to open up the pace for longer periods of time.
Hubby’s Bday was yesterday, so we are headed for our once a week cheat meal. Sushi. So excited! I am allowed 600-800 calories for that, which is.. maybe two rolls? There is a chance I may eat like an arsehole instead. Must be strong and stay on plan. Anyone have some extra willpower I can barrow? How does one get to a point you feel like you can go out to eat without fear of totally jacking up your plan?
10 Likes
I try to make the food a part of the experience, rather than the experience itself. I’m there for the company, for the bonding, for the conversation: the food just adds to it.
Part of it is re-framing:
once a week cheat meal.
So think about what it means to cheat: to break the rules in order to gain an advantage. It implies that your current approach is limiting you from winning, and this cheating is going to get you a victory. It casts your current nutritional approach in a negative light, and that this ONE meal is the meal that overcomes the disadvantage of the plan.
I find this framing encourages binging behavior. It fetishizes this one meal, it makes the meal the event, and it’s easy to hyperfixate on the food and think “this is my ONE chance this week to actually ENJOY my food, and after that I’m locked away again in food prison until my next cheat”.
It’s why I refer to my weekly deviation as my “family meal”. We eat ALL of our meals together as a family, but for this one meal in particular, we come together as a family. We all eat the same thing: no special meals, no deviations, and, in turn, we share the EXPERIENCE of the meal. I tell my wife how delicious the food is that she made, my kid and I both marvel over the desserts, I savor each bite rather than just scarf it down because I want the moment to last longer and to really celebrate our time together.
It may help to view from that lens. I’ve also had many moments where I’m out with others and I just have water, because I’m not hungry, and it’s taught me how to be out in an eating establishment while others are eating and to still be part of the moment.
5 Likes
I like this. I do love meals together, but focusing on the company rather than the meal will help. That way I’m not building it up.
I am absolutely doing this. My meal plan is very simple right now. Which is way easier to track and tweak, but I have spoiled myself on food experimentations for years, so this transition phase is rough.
It’s very much trying to teach me that food is fuel instead of something to be enjoyed.
The “cheat meal” is even labeled as such from my coach. I like deviation much better, as you said, the re-framing removes the glamour.
This too. We so rarely go out to eat that it is a an experience and should be savored.
2 Likes