Time for some R.E.P.A.I.R.

[marthand99]

So, yesterday I think I ran a 10 minute mile! Here was Andrea's plan:

5 minute warmup (walked @ 3.0)
10 min with HR at 125 (about an 12:30 pace)
10 min with HR at 140 (about an 11:00 pace)
*cover up the speed and distance on treadmill with a towel*
10 min with HR at 170 (just increase speed until I hit that)
5 minute cooldown (walked/hobbled @ 3.0)

I covered up the speed and increased it, then watched my HR. It was slow to rise so for the first couple of minutes I increased the speed a couple of times. Then I held the same speed with a HR of 167 for 8 minutes. When the 10 minutes was over (and trust me, this couldn't happen fast enough), I checked the speed at it was 6.2mph! So I either did a 10 minute mile or came pretty damn close. Yay!

Anyway, that was yesterday's workout. Average HR 142 Max 174, 295 calories.

Food was good yesterday. I'm still sort of having fun with it. Got very hungry at night and just ate, though that is totally not on the RCR nutrition plan.
7:30am - Protein shake w/ 1/2 banana and 1 tsp pb
10:30am - Spinach salad with 2oz tilapia
1:30pm - 4oz tilapia with asparagus, broccoli and sweet potato
4:30pm - Greek yogurt and berries
7:30pm - Veggie burger with cheese and no bun, MIL's (leftover) cabbage, 2 hershey's kisses
10:30pm - Greek yogurt, protein shake with banana
1am (woke up starving) - apple and two hershey's kisses

[mel]

Hey congrats on the running! It's amazing what we can do when we can either turn our brains off or trick them.

mel

[jesca]

Way to go on the training! That HR tracking is a great way to push yourself without over thinking it. I'm going to have to try that!

[tcoy777]

great job!! if you were at 6.2 for the whole 10 min then for sure you hit the 10 min mile pace. Nice job keeping the HR in check.

[misstenacity]

Originally Posted by mel

Hey congrats on the running! It's amazing what we can do when we can either turn our brains off or trick them.

mel

Hee hee. I love trickery. Our bodies are very smart, but once in a while we can do a little fudging before it figures out.

Congrats, Marty! I knew you could do it!!! 30min 5K - ha! You'll be mopping the floor with *those* 30min ladies.

[gobbla]

Well THAT was an easy goal!

[marthand99]

Originally Posted by gobbla

Well THAT was an easy goal!

I know! Okay, so now the goal is a sub-30 min 5K. I think that will be one of my 3-5 goals for the challenge!

Originally Posted by misstenacity

Hee hee. I love trickery. Our bodies are very smart, but once in a while we can do a little fudging before it figures out.

Congrats, Marty! I knew you could do it!!! 30min 5K - ha! You'll be mopping the floor with *those* 30min ladies.

Thanks SO MUCH for the plan, Andrea! I can't wait to be super fast. LOL

Originally Posted by tcoy777

great job!! if you were at 6.2 for the whole 10 min then for sure you hit the 10 min mile pace. Nice job keeping the HR in check.

Originally Posted by jesca

Way to go on the training! That HR tracking is a great way to push yourself without over thinking it. I'm going to have to try that!

Originally Posted by mel

Hey congrats on the running! It's amazing what we can do when we can either turn our brains off or trick them.

mel

Thanks guys!

[marthand99]

So I have had a good couple of days.

Wednesday was RCR Workout B1. These things are HARD, yo. They take a little over an hour, and the movements seem easy at first and then make me want to cry. Like this fire hydrant into kick move, or the sliding mountain climbers. The really annoying thing is that at the end, my HR monitor tells me I only burned 166 calories. This is the first time I've ever worn it for lifting so I don't know how that would compare to a NROL4W style workout.

I do find the workouts fun, so I'll keep doing them. I just want some basic strength training that is entertaining and keeps me in decent shape.

Yesterday was Rest Day #2.

Today I'm going running. Hopefully I can do some biking and swimming this weekend to train for the tri.

Tonight the husband is taking me out to thank me for putting up with his mother for a month. We're going to Green Zebra, which is like a high-end vegetarian place. I'm very excited. Also very excited to drink many, many glasses of wine.

[jesca]

LOL on the wine Have fun!

Well, as long as you are enjoying the workouts, that is awesome. I can't do workouts I hate, so keeping it interesting is the most important thing for me.

[gobbla]

Part of my warm up I do bent leg fire hydrant, strait leg, clockwise, counter clockwise x 10. The first week or two it was murder

[marthand99]

Originally Posted by gobbla

Part of my warm up I do bent leg fire hydrant, strait leg, clockwise, counter clockwise x 10. The first week or two it was murder

Why are those so hard?!?

Originally Posted by jesca

LOL on the wine Have fun!

Well, as long as you are enjoying the workouts, that is awesome. I can't do workouts I hate, so keeping it interesting is the most important thing for me.

Thanks! I did. Way to much wine, but lots of fun!

[marthand99]

I have been very much enjoying my first in-law free weekend since before Memorial Day. YAY!!!

Have a few workouts to log.

Friday
4 mile run/walk (I am going to start logging these with HR info and mile splits so I can be super cool like tcoy. Though I'm probably not going to have graphs like him. Ah well.)

Saturday
RCR workout A1, 2nd time
Movement Prep:
Straight leg swings - 10
Plie squat - 10
Front squat - 10
Forward warrior lunge - 5 each side
Reverse warrior lunge with twist - 5 each side

Circuit 1 - 3 times
Side Hops - 15
Bodyweight Step-Ups - 12
Valslide Reverse Lunge - 12
Bent Over Rows - 12 w/10s
DB Chest Press on Swiss Ball - 12 w/10s
Swiss Ball Crunch - 20

Circuit 2 - 3 times
Forward Lunge - 12
Lunge/kick - 12
Shoulder Press - 15 w/5s
Tricep Kickbacks - 15 w/7.5s
Bicep Curls - 15 w/7.5s
Crunch Pull One Knee In - 20 each leg

Circuit 3 - 3 times
Single Leg Reaching Lunge - 10
Romanian Deadlifts - 12 w/10s
Plank, pulling one knee in (alternating) - 8
Plank, sliding one arm out (alternating) - 3

Holy crap, those sliding planks were ... cruel. I was supposed to do 20 on each leg and could only manage 8 before literally collapsing. I really like the second circuit, the lunge/kick is fun to do. I also like the single leg reaching lunge.

In the afternoon, I did an easy 3 mile run.

Sunday
Had a great morning today. Did a short yogadownload.com yoga practice (Power Vinaysa Flow #4) and then took the pups for a long walk while I caught up on Leigh's podcasts. In the afternoon I went for a long, slow bike ride.

Have been sleeping and digesting and all other things well.

Emotionally, struggling a bit. Here's the thing. I am 7 days into my progestrone challenge with nothing yet. (Despite feeling premenstrual for about 2 weeks now.) If I don't get a period within 3 days, then I will have "failed" it. That would suck. I know I just need to not stress out and see what happens, but not worrying about stuff is not a strong area of mine, as I'm sure you've all figured out by now.

Anyway. So here's what is happening now. Every time I go to eat, half of me thinks I should eat MORE because I want to err on the side of energy balance to fix this problem. Half of me thinks I should eat LESS so I don't get fat. So whatever I do, I feel guilty. The same thing happens with exercise. Awesome!

The ironic thing about this is that it's just like the "Mommy Wars" with working versus staying at home. I'm just having the "Body Wars" first. LOL

[realcdn]

Originally Posted by marthand99

Anyway. So here's what is happening now. Every time I go to eat, half of me thinks I should eat MORE because I want to err on the side of energy balance to fix this problem. Half of me thinks I should eat LESS so I don't get fat. So whatever I do, I feel guilty. The same thing happens with exercise. Awesome!

Silly, isn't it? I struggled a lot when picking calorie levels. You can read all you want but in the end I eventually decided to pick a level and stick with it. I did a lot of bouncing up and down when I first started back to losing weight. I'd run into lots of problems with setting it too low but then I was worried that I'd set it too high. I really think eating for maintenance last week helped.

I'm assuming from the Repair work you did you have a feel for your maintenance level at a specific exercise level. So you really do know what level you should be eating at, don't you? I'd say take that level and try it for at least 2 weeks (a month would be better). If you're eating less, and moving more, than you were before you know it's going to work.

(I know, easier said than done... good luck!)

[tcoy777]

Me super cool???? I don't think so, super nerdy more like it. If you got a garmin you can super nerdy too!! or maybe I am just obsessive on things if you can't tell.

Your workouts are looking great. Those circuit workouts kind of scare me.

Its always hard to balance out the intake vs exercise. I have been trying to cut for the marathon, but its hard to lift heavy and workout on less. It sounds like your maintaining fairly well. Keep up the good work, the rest will fall in place on its own.

[Bytsi]

FWIW, I think that once you've been maintaining and off REPAIR for a little while, you'll figure it out. It's just the unknown for the moment... this will get easier, I think. And if not, Leigh can help!

[tkinsley]

Originally Posted by marthand99

Tonight the husband is taking me out to thank me for putting up with his mother for a month. We're going to Green Zebra, which is like a high-end vegetarian place. I'm very excited. Also very excited to drink many, many glasses of wine.

Yum?
Restaurant report, puh-leeze.

I'm a vicarious gourmand.