100 Pounds

12.8.11

2011-12-08T23:30:00.000+09:00

TFW Pre-Recruit Mission, Day 8

High Intensity Day - Workout 85-100%HRM
Score = 33

Would have been a 34 if I hadn't lost my focus and fallen off the pace during the plank pulls. It felt great to work up a sweat after being sick for so long. I am still coughing, but I feel much better today. My form in all the exercises is good (except for the sit behind twist, which will probably continue to elude me for quite a while...) and I feel like I'm in the groove again.

I want to start doing some grip training again. Maybe Santa could bring me a CoC #2 and a sledgehammer...

12.7.11

2011-12-07T23:11:00.000+09:00

TFW Pre-Recruit Mission, Day 7

Moderate Intensity Day - Workout 65-85%HRM + Cool-down
Score = 30

No improvement in score today, but I increased my plank pull number so I'm satisfied. I was having a hard time breathing before the workout (still fighting off a chest cold) but I felt much better afterward.

Tomorrow, I'm hoping to get my workout done a bit earlier in the evening so I have time to calm back down before bed. It's tough to sleep right after getting up a good sweat.

12.4.11

2011-12-05T01:10:00.001+09:00

My high intensity workout today was a steep hike around a Korean graveyard. It was good for the legs and for cardio - plus the dog really enjoyed it!

12.3.11

2011-12-04T15:12:00.000+09:00

TFW Pre-Recruit Mission, Day 3

Moderate Intensity Day - Workout 65-85%HRM + Cool-down
Score = 30

It has a been a long time since I posted here. So much has been happening, and not much has been good for my health or fitness goals....

I was running quite a bit during the summer months, but I pulled my right hamstring and it took a long while to heal. Eventually, it turned into mild but persistent sciatica, which was aggravated by sitting on the floor in our Korean (that is, minimal furniture) apartment. This, plus work, school, colds and flus, and computer problems aplenty convinced me that I didn't have time to work out. I've been doing some minimal mobility and yoga work, but nothing that really worked up a sweat.

Today, I finally decided that I it was time to stop allowing the situation to tell me what I could accomplish. When I got up, I got busy. I worked out, worked on my (long overdue) Master's thesis for several hours (completing a portion of the analysis that had been holding me back for weeks), and still had time to do some laundry, practice on my uke a bit, and go out for some social time with friends in the evening.

It's not that my injuries and illnesses are not real, it's that I let them stop me from trying. Can't fall for that again.

6.5.11

2011-06-05T15:10:00.000+09:00

Haven't had much luck with TFW this week. Sore back and twinges in my left shoulder have kept me off the mat, but I have been running. I stepped it up to week 4 of C25K and it was still pretty easy. I seem to have retained a bit more cardio capability than I thought. Just to be on the safe side, I'm going to finish out this week before moving on to week 5 but I am sure that I could handle it now.

The area we live in now is quite hilly, which makes running a lot more interesting. I am, however, looking for a better place to run - the traffic here is crazy.

6.1.11

2011-06-02T02:27:00.001+09:00

TFW Pre-Recruit Mission, Day 8

High Intensity Day - Workout 85-100%HRM + Cool-down
Score = 34

Run: W3D1 of C25k

The run and the workout were both a bit too easy today. This was my first run in a long time and I actually felt good - not sure why. I think it is a combination of the improved diet (Korean food is awesome!), tons of walking, and maybe just a bit of living at sea level. It's easier to run here because there is actually oxygen available...

I might step up to the next week on C25K, on my next run. I think my running partner (the dog) and I are both ready for it.

5.31.11

2011-05-31T21:25:00.000+09:00

TFW Pre-recruit Mission, Day 7

Moderate Intensity Day - Workout 65-85%HRM + Cool-down
Score = 31

Not bad considering that I didn't get to work out until near midnight. I feel like we really should move up to recruit level, but I'm going to stick with pre-recruit for a whole cycle.

5.29.11 New Surroundings

2011-05-29T23:36:00.001+09:00

Ok - a quick update.

Since my last post, I sold, gave away, or threw out just about everything I owned and moved to South Korea to take a job teaching English to elementary and middle school students. The kettlebells, clubbells, macebells, and pull-up rack all found good homes, and I spent my final days in the U.S. throwing away just about everything else. I had to condense my belongings down to two suitcases, and almost all of that had to be clothing because stores in Korea don't generally carry anything in my size (men's sizes usually stop at 36" waist and 44" chest).

We arrived and spent the first month getting adjusted to our new jobs and new city of Jeonju. We didn't even try to have a regular workout schedule during that time, as we were adjusting to walking everywhere. I walk a minimum of two miles every weekday now (to work and back), and on most days I take our dog for a walk in the morning and evening so I'm getting in 4-5 miles per day. On weekends, we usually go for a hike in the mountains near our apartment - not as many miles but much more intense terrain - usually very steep.

This week, we felt that we were setled in enough to start TFW again.

TFW Pre-Recruit Mission, Day 5

No Intensity Day - Strain Prevention

I'm a little bit sore today, but not too bad. I figure that I'll be quite sore tomorrow, since we hiked about three hilly miles yesterday in addition to doing the high intensity day. On the past two days I didn't really worry about score and I didn't take my pulse during the rest periods. I just wanted to get back into the flow of doing the movements. Assuming I didn't go over my target heart rate (I don't think I did) my score on the day 3 moderate workout was 29, and on the day 4 high intensity workout I got a 31.

I probably didn't need to go back to the pre-recruit level, but I've been feeling very tight and inflexible lately, especially in the lower back. I thought that backing off the difficulty level would help prevent any injuries. I was actually surprised to find that all of the sitting on the floor (we have a semi-traditional apartment - some Western furniture, some Asian) has improved my hip strength and flexibility somewhat.

Today we are going to be doing a bit of city walking, going out to celebrate with a friend who just finished a huge test in her University studies. We will eat shabu shabu (a hot pot dish with a bit of pork and a ton of veggies) and probably finish off with patbingsu (a red bean and fruit dessert served over shaved ice). I'm taking the dog for a long walk now to help offset all those calories.

3.25.11

2011-03-26T05:34:00.002+09:00

TFW Recruit Mission, Day 17

No Intensity Day - Strain Prevention

Shoulder is about the same today. I am really tired of the tingling and the numbness and the dull pain. This shit needs to end.

3.24.11

2011-03-25T14:12:00.028+09:00

TFW Recruit Mission, Day 16

High Intensity Day - Workout 85-100%HRM + Cool-down
Score = 41

I have decided that I need to back off on two of the exercises - I have moved back to doing the plank pulls and shinbox at the pre-recruit level. On the plank pulls I've been shifting back and forth between the knee version and the full plank pull, but I blow out really quickly. I think I need to do a few more cycles of plank pull knee before I can shift to doing the full plank pull for the 8 rounds. I lack the hip flexibility (on the left side) to do a proper shinbox kick, so I'm back to shinbox switch, and I need to work on flexibility more every day.

Because I backed these two exercises down I was able to push my score up by 3 points, but it doesn't really count...

3.23.11

2011-03-24T13:10:00.008+09:00

TFW Recruit Mission, Day 15

I missed my Moderate Intensity workout today. It was a very hectic day, with too much planned for the hours allotted. Normally when this happens, I tend to beat myself up a bit. This time, I am just going get to bed and get a good start tomorrow.

3.22.11

2011-03-23T13:10:00.013+09:00

TFW Recruit Mission, Day 14

Low Intensity Day - Stress Conversion

I still feel like I need more stretching than the program for this day. I have decided that once our moving expenses are taken care of, I will be getting the Prasara Primer. I have so far to go on flexibility...

3.21.11

2011-03-22T14:09:00.005+09:00

TFW Recruit Mission, Day 13

No Intensity Day - Strain Prevention

My shoulder problem is somewhat reduced, but I am still having little bouts of intense numbness and tingling.

3.20.11

2011-03-21T02:31:00.000+09:00

TFW Recruit Mission, Day 12

High Intensity Day - Workout 85-100%HRM + Cool-down
Score = 38

I had a tough time during the sit thru press today. I would have scored a 39 but my arms were really blown from the plank pulls, and on round 5 I didn't get 3 reps. I feel good now that it's done, but during the sit thru exercises I was in a bad way. This was a tough day... maybe due to diet yesterday.

3.19.11

2011-03-20T07:14:00.000+09:00

TFW Recruit Mission, Day 11

Moderate Intensity Day - Workout 65-85%HRM + Cool-down
Score = 33

I had a very good workout in terms of score. I was finally able to keep my HR under control during the sit thru exercises, so I broke my previous moderate score by 4 points. As for technique, however, it was pretty mediocre. I had to shift back to my knees after 4 rounds of plank pulls and I'm never sure if I am flexible enough to so the sit thru presses as they are supposed to be done. I dropped the number of reps on both sit thru exercises so much that they seemed ridiculously slow, but that was what was required to keep my HR down.

I am thinking of doing another little fast to clean out my system. It seems like I need to back off to just fruit and veggies for 3-5 days about every month or so. I suppose it's better to do it now than closer to moving day.

3.18.11

2011-03-19T07:01:00.001+09:00

TFW Recruit Mission, Day 10

Low Intensity Day - Stress Conversion

I feel very good compared to day 6. My body is adapting well, and because it is Spring break here I'm getting plenty of sleep. My right shoulder is still tingling a lot of the time, but exercise or mobility work seems to improve it.

3/17/11

2011-03-18T12:58:00.000+09:00

TFW Recruit Mission, Day 9

No Intensity Day - Strain Prevention

I feel much better than I did on day 5; that's progress. The tingling in my right arm is pretty constant right now, so I tried to see my Chiropractor - he's on vacation until Monday. I have an appointment Monday at 3:00.

3/16/11

2011-03-17T14:10:00.003+09:00

TFW Recruit Mission, Day 8

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 36

A good workout. I was able to beat my previous score, and the quality of my technique is improving. In another few workouts I should be back to the scores I was getting when I stopped doing the Recruit mission last time. I'm feeling better in every way except for the tingling in my right arm. I'm going to see my chiropractor tomorrow if he can fit me into his schedule.

3/15/11

2011-03-16T13:09:00.000+09:00

TFW Recruit Mission, Day 7

Moderate Intensity Day - Workout 65-85%HRM + Cool-down
Score = 29

This workout felt better than my last moderate day. I was able to raise my reps in a few exercises and also keep my heart rate down enough to score the Sit Thru Press round - beat my previous score by 4 points.

3/14/11

2011-03-15T14:10:00.001+09:00

TFW Recruit Mission, Day 6

Low Intensity Day - Stress Conversion

Less sore today. I am feeling somewhat better in some of the poses, but I have so far to go to be able to do these poses correctly. I am still considering the Prasara Primer as a gift to myself, but there is so much to buy and pay off before that becomes something I can spend money on.

The tingling in my right thumb and bicep seems to be related to some kind of nerve issue in my neck. When I do head tilts or full neck circles I feel a twinge on top of my right shoulder, each time my head tilts back. I am going to do a week of full Intu-Flow sessions and see if that alleviates it. If not, then perhaps the chiropractor can do something about it.

I finally got back to meditation today. I broke out the cushions and had a proper 15 minute session of zazen. My concentration was pretty eratic, as I expected, but it was good to refocus a bit. In so many ways, I feel like I have lost touch with who I am, or at least who I want to be. I am so scattered, undisciplined, and disorganized these days - meditation will ground me again.

In other news... my girlfriend and I have decided to teach English in Korea for a year. I should have mentioned this earlier on this blog - we have been doing paperwork and planning for several months now. We are planning on continuing our TFW program there - in fact, that's one of the reasons that we purchased Tacfit. Because it doesn't require special equipment, it is ultimately portable. I'll be selling off all of my kettlebells, macebells, and clubbells, as well as my Torque pull-up rack in the next few weeks. We are scheduled to start work in Joenju, Jeollabukdo, South Korea on April 12th!

3/13/11

2011-03-14T12:58:00.001+09:00

TFW Recruit Mission, Day 5

No Intensity Day - Strain Prevention

Really sore today. The mobility work helped, but I could use a massage...

3/12/11

2011-03-13T03:12:00.002+09:00

TFW Recruit Mission, Day 4

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 34

I didn't give myself much recovery time between days 3 and 4. I worked out very late on day 3 and then first thing in the morning today - less than 10 hours apart. I definitely felt it in the plank pulls, sit thrus, and shinbox. I had to go to a knees-down plank pull, I was maxing out my heart rate on both sit thru exercises, and my form in the shinbox was really weak. As always, Tacfit reminds me to plan my work and work my plan...

3/11/11

2011-03-12T15:03:00.000+09:00

TFW Recruit Mission, Day 3

Moderate Intensity Day - Workout 65-85%HRM + Cool-down
Score = 25

I am thrashed. I didn't consult my previous workouts to establish a baseline for reps; I just went for it. When the Sit-Thrus started my cardio blew up, and I barely got my HR back under control by the end of the shinbox kick.

I am feeling pretty negatively about myself right now. Why did I let myself take such a long layoff? Why have I let myself eat so much crap food? Why have I let myself gain the pounds back that I had lost in January?

I know that I need to focus more on the positives. Although I felt like I was dying in the middle of the workout, I did score a 25 - that's only two points below what I was scoring on moderate days when I stopped last month. Although I took a long layoff, I am back at it now. Every meal is a chance to make better choices, every day is another opportunity to invest in the outcome I want.

3/10/11

2011-03-11T13:58:00.000+09:00

TFW Recruit Mission, Day 2

Low Intensity Day - Stress Conversion

I have lost some of the flexibility I had gained. I have also developed a weird tingling/numbness in my right arm. It happens randomly throughout the day - there are patches on the outside of my bicep and the pad of my thumb. The tingling is always in both those spots simultaneously. Sometimes it is accompanied by mild pain in my shoulder, on the outside head of the deltoid. I'm hoping that mobility work will get rid of it.

3/9/11

2011-03-10T10:27:00.001+09:00

I am finally feeling well enough to get back to working out. I've had a minor cold or flu for weeks now, plus my schedule, the cold weather, and the stress of thesis writing has completely sucked the life out of me. I feel somewhat better now - not 100%, but well enough to get back to working out. Today I am restarting TacFit, with day one of the Recruit Mission.

TFW Recruit Mission, Day 1

No Intensity Day - Strain Prevention

It felt good to get back to it. We'll see what I have to say on days 3 and 4...

2/11/11

2011-02-12T13:13:00.000+09:00

I haven't worked out in over a week due to illness. I had a very low-grade flu that didn't really keep me from going to work, but it just made me feel like crap in general. My stomach was very sensitive, I had body aches, and a nagging little cough the whole time. I think it took so long to get over because of my weird work schedule. I'm moving my tutoring appointments so that I don't have to sleep in 3-4 hour segments - I hope to get one 8 hour block cleared for each day.

In other news, I found a free food diary software that allows me to tracks calories on either my laptop or my iPod. It has a large catalog of commercial foods which makes it easier to eat out, and it has some planning features that help you lay out your goals and see when you will reach them. I'm going to try it for a bit and see how it goes.

2/7/11

2011-02-08T14:42:00.000+09:00

I am feeling much better, but my gut is still a bit out of sorts. I believe I will be back to working out tomorrow.

2/6/11 Super Bowl Sunday

2011-02-07T14:53:00.004+09:00

Food
Chili... pizza snacks... chinese... no idea how many calories.

I am ill. I feel like I've been hit by a car. I have body aches, a bit of a fever, and general malaise. Hoping to feel better in the morning.

2/5/11

2011-02-06T14:40:00.000+09:00

Food
14:00 - Chipotle Prime Rib Sub (900 cal), mandarin orange (40 cal) Total = 940
20:00 - cheese sandwich (490 cal), ice cream sandwich (150) Total = 640
23:10 - cheerios w/2% (400 cal)
Total intake = 1980 cal (1088 cal deficit for the day)

I have felt lousy most of the day. I am exhausted, sore, and kind of feverish. I have no energy, and I feel run down. I might be coming down with something, or I might just be worn out; I can't tell. I have decided to call today and tomorrow "back off" days. On Monday, I'll reassess. If I feel better, I'll start working out again. If I don't, I'll see the doctor.

Yeah - I feel that bad.

2/4/11

2011-02-05T15:14:00.002+09:00

Food
11:15 - vegetable soup w/crackers (311 cal), citrus salad (140 cal) Total = 441 cal
13:30 - cheese sandwich (490 cal), mandarin orange (40 cal), banana (90 cal) Total = 620 cal
22:00 - 2 crunchy burritos (510 cal each!) Total = 1020
Total Intake = 2081 cal (987 cal deficit for the day)

I didn't wake up starving. In fact, I had no problem with fasting until midday but my schedule didn't really allow me to go the full 16 hours. I had to eat lunch just after 11:00 or I wouldn't have a chance to eat until 16:00 or later. Still, it is encouraging to know that a 13 hour fast was not a big deal for me.

I've had cheese sandwiches the last two days because they are quick and easy, plus we need to go shopping again. This weekend I am going to bake some chicken thighs and have them ready in the fridge for quick lunches. I'm going to make some vegetarian chili and have that ready for the microwave too.

I refereed 9 bouts tonight for the local MMA association and when we got done I was starving, hence the burritos. I knew I had about 1000 calories left for the day, but I didn't realize how closely I hit that number with two $.99 burritos! 510 calories each is just unbelievable, but that's what the company's website says. I'll be avoiding those in the future...

After reffing, I went to the radio station and did my usual Friday night rant. I finally got home around 02:30. That made for a very long day - I was up at 06:00 and back to bed at 03:00. Consequently, I didn't workout today. I am trying to decide if I am going to just consider that workout missed, or if I actually need a few back-off days.

2/3/11

2011-02-04T13:53:00.004+09:00

TFW Recruit Mission, Day 17

No Intensity Day - Strain Prevention

Food
13:45 - 1 cup of citrus salad (140 cal), 6 Triscuits (120 cal), vegetarian chili (approximately 500 cal) Total = 760 cal
19:45 - chicken burrito, Total = 480 cal
22:00 - cheese sandwich (490 cal), 12 Triscuits (240 cal), 1 cup of citrus salad (140) Total = 870 cal
Total intake = 2110 cal

I just about got my three meals done in the 8 hour window. This was a good amount of food - I feel pretty satisfied for an estimated caloric deficit of 958. I wonder if I will wake up tomorrow starving....

2/2/11

2011-02-03T14:26:00.001+09:00

TFW Recruit Mission, Day 16

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 38

I really pushed myself today on the plank pulls, and the sit thru exercises. I didn't bother to take my pulse during the breaks between exercises, and I think it helped me get a higher score. I wasn't worried about it when my heart rate was nearing max, so I was able to push for more reps.

I have taken all of the skin off my knees again. It was during the monkey lunges on day 11, and now I have some nasty, quarter sized scabs on them. It makes the lunges and plank pulls pretty unpleasant...

On the diet front, I have decided to get more scientific about it. Here are my calorie calculations:

The Harris Benedict Equation for basal metabolic rate:
666 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) = BMR (Basal Metabolic Rate in calories)

So my numbers would be:
666 + 1806.7 + 901.7 - 306 = 3068.4 calories to maintain current weight.

I have decided to begin a more accurate food log, so that I can calculate calories per day. I have to admit, that BMR number seems awfully high to me; I don't think I am eating that many caloreis per day right now, but I'm going to find out. In theory, if I reduce my caloric intake by 30%, I would be eating 2148 calories and losing about 2 pounds per week (not including calories burned during exercise).

I am planning to eat these calories on a schedule from the Leangains Intermittent Fasting program. The feeding window is 8 hours long, beginning around noon, with 3 meals spread out in it. This is followed by approximately 16 hours of fasting until noon the next day. For the most part, I'll be working out during the feeding phase but due to my schedule, on some days I'll have to run in the fasted state. I'm going to try this for two weeks and then reevaluate.

I have put off the running because my schedule is so scattered. I hope to get started on my next moderate day, which is Saturday. I want to be able to run in another 5k when the weather warms up.

2/1/11

2011-02-02T15:41:00.001+09:00

TFW Recruit Mission, Day 15

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 27

I am still sticking to my workout schedule, but just barely. For the last two days (No and Low days) I got things done in the afternoon, but today it was again almost midnight when I was finished with my workout. I increased my score by 1 point, but I was battling with my heart rate the whole time. I think it might be a sign of fatigue - I'm just not getting enough sleep.

The weather is not helping, either. It's been dangerously cold for the past two days; it's negative 31 as I type this. That kind of cold just saps the will to live...

1/29/11

2011-01-30T16:53:00.003+09:00

TFW Recruit Mission, Day 12

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 35

A good workout, and early in the day. I felt a real burst of energy when we finished up, and it makes me want to find a way to always get my TFW done before noon. Currently, I'm planning on adding in my runs in the mornings, right after I get off work at the lab (around 07:00-ish). Perhaps I can do TFW before going to work - which would mean working out at around 02:00...

Tomorrow I begin my IF diet - no food for roughly 16 hours each day, with three balanced meals during the 8 hours that remain. The three meals will conform to TFW 4 Day Diet's 5S rules: No Snacks, No Sweets, No Stimulants, No Seconds, No Simple Carbs. It's going to be tough a first, but not nearly as hard as Warrior Diet, so I should be ok with it.

1/28/11

2011-01-29T19:14:00.002+09:00

TFW Recruit Mission, Day 11

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 26

Workout today was good, although I was pretty tired when I started it. I am constantly surprised that I can find more points each time I do the program...

The last few days have been really tough because of my work schedule. I am exhausted, not getting enough sleep, and not eating very well. I have managed to get my workouts in, but it's been very late in the day. Today I got to my workout after midnight.

I am beginning the LeanGains intermittent fasting diet with the next 4 day cycle (Sunday). I am basically fasting most of the day anyway, so this will fit my current schedule pretty well.

1/25/11

2011-01-26T15:14:00.002+09:00

TFW Recruit Mission, Day 8

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 33

My score was much higher than day 4. I see that the most room for improvement will be found in the sit thru press, sit thru extension, and plank pull.

I am seriously considering getting the Prasara Primer. I am making progress in flexibility, but I feel the need for additional work. I think I could incorporate Prasara flows into my no and low intensity days, and make better progress in things like hip opening and trunk rotation.

As for food today, I don't remember much. My schedule on Tuesdays is terrible, so all day I was either sleeping or dragging myself to another work shift. I ate a big lunch at the Indian buffet (lots of saag), and I had two slices of roasted ham for dinner.

1/24/11

2011-01-25T15:19:00.000+09:00

TFW Recruit Mission, Day 7

Moderate Intensity Day - IF + Warm-up + Workout 65-85%HRM + Cool-down
Score = 23

Good workout today. I didn't want to work out, but by the end I was feeling pretty good. Imporved my moderate score quite a bit, even though I still lost a few points for going over HR max on the sit thru extensions.

06:15 - fried rice (leftovers)
09:30 - fruit salad
12:30 - pan-fried tofu w/chili sauce (leftovers)
22:30 - clam chowder, 2 rolls, birthday cake

Today was pretty good except for the birthday cake. I made it for my GF, and neither of us should be eating it... Well, at least it is nearly gone now.

1/23/11

2011-01-24T12:02:00.000+09:00

Day off, due to my girl's birthday. We had a special dinner at home; pan-fried tofu with chili sauce, pork fried rice, spinach salad with a sesame and soy sauce, and spice cake for dessert. I am so tired from yesterday that I am headed to bed now (20:00).

No workout today - we get back on track with with day 7 tomorrow.

1/22/11

2011-01-23T15:00:00.001+09:00

TFW Recruit Mission, Day 6

Low Intensity Day - Stress Conversion

Spent most of the day in the car, so Stress Conversion felt awesome tonight. I am ready for a more controlled moderate workout tomorrow.

As for food, we were celebrating my GF's birthday today with her parents, so I ate a cupcake. It was delicious, but completely off the diet. The kraut hotdog I had was also way off the diet. There will be more birthday food tomorrow as well... back in line on Monday.

1/21/11

2011-01-22T13:34:00.001+09:00

TFW Recruit Mission, Day 5

No Intensity Day - Intu-Flow Intermediate

I felt like doing a more complete mobility workout today, so I did IF minus the quad hops. It felt pretty good, aside from a few stingers in my shoulders.

14:00 - combo teriyaki, kimchi, coleslaw (Teriyaki Bowl)
23:30 - 1/2 Reuben (left overs)

Today is the beginning of cycle 7 on the diet ("Increase greens"). Looking for places to add spinach and kale to my diet...
I had a very full schedule, so not many meals today. On days like today I'm thinking the Intermittent Fasting thing might work for me.

1/20/11

2011-01-21T14:58:00.000+09:00

TFW Recruit Mission, Day 4

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 28

I had a friend in town and a very busy work schedule today, so my TFW workout had to wait until very late. It was my first high intensity workout at this level... so naturally, I thought I was going to die. The two sit thru movements are brutal.

02:15 - trail mix
18:30 - soup (Santa Fe chicken)
22:00 - chili burger, chili tots (Shari's)

I basically forgot to eat for most of today. My schedule was such that I needed sleep more than I needed food, or at least that's how it felt.

1/19/11

2011-01-20T15:51:00.001+09:00

TFW Recruit Mission, Day 3

Moderate Intensity Day - IF + Warm-up + Workout 65-85%HRM + Cool-down
Score = 18 (lost 4 points due to exceeding HRM)

I like the recruit exercises better, although some of them are much tougher. The plank pull was probably the worst, but the shinbox kick is quite difficult as well. The sit thru movements are not that hard, but they are very cardio intensive. I think this mission is going to really push me.

00:00-02:00 - sleep
02:15 - 2 egg omelette w/mushrooms, mandarin orange
03:00-07:30 - work in labs (04:00 - IF Intermediate)
08:00-09:00 - sleep
09:15-13:00 - work at RAC (10:30 - grip training)
13:30 - cottage cheese, mandarin orange
14:00-17:30 - sleep
18:00-20:00 - work at RAC
20:15 - 4 broiled tomatoes w/mozzarella, 4 egg omelette w/cheese and mushrooms
20:30-22:00 - relax
22:15 - TFW
23:00 - pear w/cottage cheese

Just to document the craziness that is my schedule, I have recorded food, work, and workouts in chronological order. It is easy to see why I'm not getting enough sleep.

1/18/11

2011-01-19T15:32:00.003+09:00

TFW Recruit Mission, Day 2

Low Intensity Day - Stress Conversion

I am making progress on some of my flexibility issues. My hips and trunk rotation are beginning to open up, and my neck is a bit more loose now. Looking forward to the first workout tomorrow!

09:00 - 2 egg omelette w/mushrooms
12:45 - rotisserie chicken, fajita vegetables
15:30 - cottage cheese, a pear
17:30 - pb&j on a roll
18:30 - mate chocolatte (thermos)
21:00 - rotisserie chicken

I am eating smaller meals more frequently, which is the point of this cycle of the diet. I don't really feel hungry in 4 hour intervals, so I'll be glad when we cycle back to just two to three meals per day.

I've been looking at the Leangains version of IF; it sounds like something I could do. It's a lot like WD but with three controlled meals. I think if I stuck to the 5S approach of the Tacfit diet, and timed my meals to fit the Leangains plan, I'd make progress. I'm going to finish the Tacfit cycles and see how I feel.

1/17/11

2011-01-18T15:11:00.002+09:00

TFW Recruit Mission, Day 1

No Intensity Day - Strain Prevention

The weather was decent for a change, so we got out of the house a bit today. Went for two walks around Old Town, FC. I felt pretty stiff in the morning, but I felt good by evening when we worked out. I'm looking forward to the first moderate - I want to see what this level feels like...

07:00 - mandarin orange
10:30 - 2 egg omelette w/mushrooms
13:30 - trail mix
16:30 - yakidori chicken w/rice, California roll, 1/2 peanut butter coconut ball
18:30 - Bengal Spice Tea
22:00 - hotdog, hot wing roll

I did well on food today until the evening meal. In terms of calories, the hotdog and hot wing roll probably wasn't too much, but they are almost certainly too high in fat and sodium. I packed snacks today, but barely touched them. I did drink all the water I am supposed to.

1/16/11

2011-01-17T13:16:00.003+09:00

A day off. I woke up feeling very achey, almost as if I'm coming down with a cold. I took my dog to Flyball practice for three hours this morning, and then I felt even worse.

Since this happened to correspond with the end of my first Tacfit mission, I decided to take a day off. I will begin day 1 of the Recruit level mission tomorrow.

1/15/11

2011-01-16T15:37:00.001+09:00

TFW Pre-Recruit Mission, Day 28

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 43

Today was the last day of this 4x7. I got my best score yet, and I think I'm ready to move up to the recruit level. I feel good about completing this cycle without missing a workout, and I look forward to the next. I also feel good about my gains in cardio health; I went from a score of 8 on my first moderate day to a 38 on day 27.

I am not losing weight as quickly as I'd like, but I have given up sodas completely and I've cut about 75% of the sweets out of my diet (I still eat jelly with my peanut butter...). I got stuck on the snacks cycle of the transition diet; healthy snacks require more planning than I am accustomed to. As I begin the next mission, I am starting with that cycle again. I have already implemented cycle 5 (switch from white to brown flours and rices, eat 1-2 servings of healthy fats per day) and cycle 6 (reorder (to post-meal) or entirely remove sweets). If the snack cycle goes well I may just move on to cycle 7 (increase greens).

In this new mission I am adding daily mobility sessions, and I plan to start running again. The Tacfit manual indicates that you can run on low, moderate, and high intensity days if the runs match the intensity of the day. It's ridiculously cold outside right now, so I'll be running at the gym on campus. I'm going to work through the C25k program again - just not sure what week I'm going to start on. I'll have to look at the length of the runs and guess where to start up again.

I didn't do any grip training today because I helped friends move today. My hands were pretty taxed after moving their double recliner sofa up a tight half-flight of stairs...

1/14/11

2011-01-15T15:04:00.002+09:00

TFW Pre-Recruit Mission, Day 27

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 38

I managed to keep my heart rate down in the moderate range for all of the exercises, so I beat my previous score by a lot today. I believe that I have repped out some of these exercises - for example, I don't think I can do more than 12 reps in the knee cradle, and I think 5 is the ceiling for the shin lunge. I could do a few more plank pulls, maybe as many as 15 per set, and I could certainly improve my sit thrus and sit twists. To be honest, the limiting factor on those last two exercises is flexibility - my hips are very tight. The next level of the exercises looks more cardio intensive, but easier in terms of flexibility. I think I will try the recruit level workout for all of the movements and see how it goes.

We went grocery shopping tonight, so back to some healthier eating tomorrow.

1/13/10

2011-01-14T15:13:00.000+09:00

TFW Pre-Recruit Mission, Day 22

Low Intensity Day - Stress Conversion

Ok - NOW I'm sore. Stretching felt pretty good, but again, my schedule is nuts. I have to get my hours locked down. Also, tomorrow is grocery day, so my diet should get better. I've mostly been eating whatever is in the house...

1/12/10

2011-01-13T13:10:00.001+09:00

TFW Pre-Recruit Mission, Day 25

No Intensity Day - Strain Prevention

I feel surprisingly good today, despite yesterdays high score. I didn't log my food today because my schedule is cray. I don't know when I'm supposed to be asleep or awake, and I don't remember what I ate. I think it was mostly good stuff, though...

1/11/11

2011-01-12T14:13:00.006+09:00

TFW Pre-Recruit Mission, Day 24

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 40

Grip training

CoC#1 - 2x5 R&L (warm-up sets)
CoC#1.5 - 2x5 R&L
CoC#2 - 3x5 R&L
CoC#2.5 - 2x5 R&L (partial closes)

I felt weak during my gripper workout, even though I took yesterday off from grip training. I think it's because I was so low on sleep.

After a long nap and a short shift at work, I hit my high intensity workout. It wwent surprisingly well - I beat my previous best, and I think I've just about repped out some of the exercises. At the beginning of the next mission, I'll be moving on to the Recruit level of some of the exercises

Breakfast: (02:30) two egg omelette w/krab, Bengal Spice tea

Lunch: (12:00) red beans and rice

Snacks: (17:25) banana

Dinner: (20:00) chicken strips, mashed potatoes (Slingers)

My lack of success with the diet has to end - this is ridiculous. When I get paid in a few days I am stocking up on veggies and fruits and lean protein. I am making a no restaurant pact with my GF, and I am getting back on track. As for tomorrow, I am going to just finish the groceries we have on hand.

1/10/11

2011-01-11T11:52:00.001+09:00

TFW Pre-Recruit Mission, Day 23

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 34 (again, I lost 2 points on sit thrus...)

The workout was not too bad. As usual, I feel that a pulse monitor would improve the accuracy of the data, but I think I am making progress.

I skipped the grip training today because I really needed to get to bed as soon as possible - I work at 03:00 tomorrow.

Breakfast: (07:00) two egg omelette w/krab, Bengal Spice Tea

Lunch: (13:00) 4 chicken strips, cole slaw, toast

Snacks: (17:30) red beans and rice w/ground venison

Dinner: (19:00) venison chilli w/crackers

I'm not progressing on the diet. Although I have given up desserts and soda very successfully, I am struggling with the snacks and the timing of meals. Part of the problem is that I am broke at the moment, so I can't afford to go grab the fruits and veggies that I need. Another issue is schedule - I am just not used to packing snacks, and my work schedule is very odd these days. I'm working early shifts again, so I am not exactly hitting on all cylinders when I leave in the morning. Once I get my body switched around to this schedule I'll be better off.

1/9/11

2011-01-10T14:26:00.002+09:00

TFW Pre-Recruit Mission, Day 22

Low Intensity Day - Warm-up + Stress Conversion

Grip training
1 blue nail (just to test a new set of wraps)

Training today was pleasant, but I am feeling the need for additional yoga. For example, the pidgeon pose feels good to me, but I want to hold it and work on settling into it for a longer time. I might look into getting the Prasara system from RMAX when I get paid again...

Breakfast: two egg omelette w/krab

Lunch: sliced goose breast (leftovers)

Dinner: Italian wedding soup, cornbread

snacks: nonfat yogurt, banana, fresh whole wheat bread w/butter

The bread and butter were too late in the day, but I had just baked a loaf. My appetite was pretty small today, and I'm not sure why. On days like today I could easily just fast.

1/8/11

2011-01-09T13:15:00.001+09:00

TFW Pre-Recruit Mission, Day 21

No Intensity Day - Warm-up + Strain Prevention

Very sore today due to yesterday's high intensity workout. Stretching felt very good.

Brunch: frittata w/chicken and cheese, salsa and sour cream

Snacks: banana, cup of fat free yogurt

Dinner: baked tilapia, garlic parmesan green beans

We slept in, and skipped breakfast. I am thrashed, and thus, not hungry. I'm going to bed early.

1/7/11

2011-01-08T15:26:00.001+09:00

TFW Pre-Recruit Mission, Day 20

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 36 ( a point higher than day 16)

Grip Training

CoC#1.5 - 2x5 R&L (warm-up sets)
CoC#2 - 5x5 R&L
CoC#2.5 - 2x5 R&L

Nail Bending
3 yellow nails - reverse grip
2 blue nail - reverse grip
1/4 x 7" hex bar - reverse grip (I kinked it off-center, and then I stalled on it. I had to come back to it after a few minutes rest).

Hell of a workout today. I got completely smoked during the sit thru sets and lost a point there, and then, for the first time, I felt serious fatigue in my hips during the shinbox sets. I lost a point there too. Luckily, I had picked up points in knee cradle, plank pull, and sit twist, thus raising my score by one point.

The grippers were not too bad today. I am about 1/4" from closing the 2.5 with both hands. I can close the 2 consistently with my right hand, and most of the time with my left. The pain in my left forearm is gone completely, and I feel like I'm making progress.

Bending today was tough. I am still best in the reverse grip, but I keep getting off-center kinks. I need to work on a more careful set up for each bend. That hex bar was a bitch...

Breakfast: (12:00) 3 egg omelette stuffed with onions and peppers

Snacks: (16:30) trail mix

Lunch: (19:00) rotini w/marinara and chicken breasts, garlic parmesan peas, bread, Chai Mate

Dinner: (23:40) chili dog

Ok - food today was a disaster. We got up late and we were planing on having dinner with friends in FC, so I was off from the beginning. The snack was probably too large, and the chili dog couldn't possibly be good. Well, tomorrow's a new day...

1/6/11

2011-01-07T15:55:00.001+09:00

TFW Pre-Recruit Mission, Day 19

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 32 (lost two points on the sit thrus due to exceeding HRM)

Grip Training
CoC#1.5 - 1x5 R&L (warm-up set)
CoC#2 - 3x5 R&L
CoC#2.5 - 1x5 R&L

Block Dead Lifts
(I just moved all the block weights across the room, using a pinch grip and no chalk)

We really need heart rate monitors; I am unsure of how accurate I am taking my own pulse. I felt good during the workout and I beat my score from my last moderate day. I am beginning to see a difference in my body - my triceps look great. I am looking forward to going up to the next difficulty level on some exercises.

I felt a bit of back stiffness and pain just after the cool down. I hope I don't wake up wrecked tomorrow.

Breakfast: (09:30) chicken salad, cottage cheese

Snacks: (12:30) 1/2 apple, (16:30) chicken salad

Lunch: (20:30) grilled goose breast (stuffed with peppers and onions)

Dinner: (23:30) bacon and cheese quiche, cup of fruit (Shari's)

The goose was fabulous, and I ate a whole breast by myself. Probably a bit too much, but it was awesome. I had quiche and fruit at the restaurant, and shockingly, it was good as well.

1/5/11

2011-01-06T15:07:00.001+09:00

TFW Pre-Recruit Mission, Day 18

Low Intensity Day - Warm-up + Stress Conversion

Grip training
CoC#1.5 - 1x5 R&L (warm-up set)
COC#2 - 3x5 R&L

Good yoga today. The positions where you are seated in seiza are very tough for me, but they are improving. My lower legs are adapting to the stress of the positions, so I can focus more on the upper body positions.

Grippers felt good too. We'll see how things go the next two days, with grippers, block deadlifts, and bending added back in.

Breakfast: (07:30) cottage cheese, banana, Bengal Spice tea

Snacks: (11:15) apple

Lunch: (13:30) vegetarian lasagna (two bowls)

Dinner: (21:30) appetizers (Shari's)

I was doing well until the afternoon. I ate a large serving of lasagna, and I was still hungry. I ate another serving, and then I felt overfull. I didn't eat my afternoon snack when i should have, and then I was hungry much too late in the day - and horrible fried appetizers was the result.

1/4/11

2011-01-05T01:35:00.007+09:00

TFW Pre-Recruit Mission, Day 17

No Intensity Day - Warm-up + Strain Prevention

Grip training
CoC#2 - 3x5 R&L

I feel pretty good - not as sore as I think I should be. My grip training went pretty well today. The nagging pain in my left forearm has gone away finally, so I was able to close the #2 on that side with little trouble. I'm going to hit some block deadlifts on my next moderate day.

Breakfast: (07:30) 3 poached eggs, cottage cheese

Snacks: (10:00) banana, (11:30) apple

Lunch: (14:00) Chicken yellow curry (Anong's)

Dinner: (21:30) 10 bean stew leftovers

I woke up hungry, but shockingly, I didn't wake up sore or tired. I think I am ready to add some running back into my workouts. It's too cold to run outdoors, but the gym on campus will be open again next week, so I'm going to get my part-time student membership renewed - it's $62 for the semester.

I'm also adding grip training back into the mix. I find that my hands recover quickly, and TFW doesn't seem to affect my grip. I can still close the CoC#2 with both hands, but I can feel that my grip is not as strong as it once was. Time to implement a program of block weights, sledgehammer, grippers, and bending again.

1/3/11

2011-01-04T13:59:00.002+09:00

TFW Pre-Recruit Mission, Day 16

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 35 (two points higher than day 12)

I had a good workout tonight. I upped my score by 2 points, and I feel like I'm really making progress on the plank pull knee, shin lunge, and shinbox switch. The sit behind twist is getting better very slowly, as is the sit thru stretch - they feel like they will never be "good," however.

I feel really good about the physical investment we have made so far. I can feel a difference in my performance, and see a difference in my arms already. Best Christmas present ever!

Breakfast: (07:45) egg burrito, lemonade (Fat Burrito)

Lunch: (13:30) roast beef sandwich (Quiznos)

Dinner: (19:30) scallop scampi, Bengal Spice tea

Snack: Chocolate Yerba Mate

The holidays are officially over. Tomorrow we get back to work and back to proper eating. I am going to repeat this cycle of the diet because I haven't been doing the snacks like I was supposed to, but now that I'm back on a more strict schedule it should be easier. I don't do well without structure.

The scampi was homemade and frankly, kind of lame. I faked it, and it ended up bland and too soupy. I'll have to look into a proper recipe next time. I ate a small serving - I guess being a bad cook is one way to cut down on your intake. Overall, however, I have a much larger appetite now than I had when we started the program. I'm thinking that eating every 4 hours sounds great these days.

The chocolate yerba mate has only 4 calories, but it is slightly sweet and it satisfies (to a certain extent) the desire for sweets. Unfortunately, it's kind of expensive. Still, cheaper (in many ways) than ice cream...

1/2/11

2011-01-03T15:38:00.001+09:00

TFW Pre-Recruit Mission, Day 15

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 28 (would have been 30 - lost 2 points in sit thru stretch due to exceeding HRM)

I had a very good workout tonight. I beat my last moderate intensity workout by 4 points! I only went over max HR on the sixth exercise, and only by a tiny bit. I have decided that I need a HR monitor to really be precise about this. Perhaps if my next paycheck is large enough...

Breakfast: scrambled eggs, toast, bacon, blueberry muffin

lunch: mushroom and swiss Runza

dinner: rotini w/meatballs and sauce

snacks: gingersnaps and milk, two slices of pizza, superfood blueberry smoothie

We made a big breakfast at home because our friend is leaving to go back to school. After eating that, I have had very little interest in food - my serving of eggs was pretty large.

After we worked out, however, I was starving. I ate pizza because it was at hand... I really need to stock the house with healthier stuff.

1/1/11 A New Year

2011-01-02T15:32:00.001+09:00

TFW Pre-Recruit Mission, Day 14

Low Intensity Day - Warm-up + Stress Conversion

We had fun last night, but as usual after drinking, I feel sluggish and lazy today. I'm glad this is a very infrequent entertainment for me now.

Breakfast: 10 bean stew

Lunch: cheese sandwich, tapioca pudding

Dinner: fish tacos (tilapia filets, shredded cabbage, cheese, and salsa in flour tortillas).

Snack: two ginger snaps and milk

For the cycle which started yesterday, I am supposed to "add 2-3 nutritious snacks per day, so that you eat at least every 4 hours." Yesterday I didn't do that because I was worried about how bad dinner might be, and today so far I just haven't been hungry. I may have to repeat this cycle.

Dinner was very tasty; I found my appetite again. We ate rather late (8:30ish) but it was lovely.

12/31/10

2011-01-01T15:04:00.002+09:00

TFW Pre-Recruit Mission, Day 13

No Intensity Day - Warm-up + Strain Prevention

I felt pretty good today during the strain prevention program. I still have a bit of minor pain between my shoulder blades when I put my chin to my chest, but for the most part my pinched nerve is gone.

I have decided that the exercise that I dislike the most is the very first move of the warm-up; the guard circle. I think I wouldn't mind it as much if it wasn't the very first movement of the program. I can't do it for an uninterrupted 60 seconds, and it leaves my hip flexors feeling completely exhausted. I am thinking about moving it to a different place in the warm-up - maybe somewhere in the middle.

Breakfast: 2 picture frame eggs, cottage cheese

Lunch: tapioca pudding

Dinner: scallops wrapped in prosciutto on a bed of angel hair pasta, 1/2 slice of cheesecake

late night snack: bowl of 10 bean stew

I ate pretty lightly during the day because we were going out for dinner to celebrate the new year. Even though the dishes I had were quite rich, the portions were very small. I ended up drinking with friends well after midnight, so I had a bowl of stew around 3am to help deal with the alcohol.

12/30/10

2010-12-31T15:22:00.000+09:00

TFW Pre-Recruit Mission, Day 12

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 33

I blew my last High Intensity score away today. I felt good on every exercise except the sit twist, which is still very tough for me. I'm doing a bit of hip flexibility work each day to help it along. It's going to be hard to top this score in 4 days...

Breakfast: three poached eggs, cottage cheese, Bengal Spice tea

Lunch: cup of beef and barley soup, grilled cheese sandwich w/sun dried tomatoes

Snack: slice of whole wheat bread (homemade!) w/butter

Dinner: t-bone steak, mashed potatoes, appetizers (fried shrimp, pot stickers), tapioca pudding w/raisins

I had a pretty good breakfast and lunch, but my dinner was probably way too large. This is the problem with eating after a high intensity workout. I was ravenous - and steak sounded perfect, which is pretty rare for me. Perhaps I am experiencing an increased protein demand due to TFW?

I cooked a lot today - eggs, grilled cheese, fresh bread, tapioca pudding, and I am soaking some beans overnight for a 10 bean soup tomorrow. I am enjoying working in the kitchen again, now that I am getting my weight loss back on track. For a while there I was feeling so bad about food that it just wasn't any fun to cook anymore. This feels much healthier.

12/29/30

2010-12-30T15:54:00.003+09:00

TFW Pre-Recruit Mission, Day 11

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 24 (would have been 28 but I went over 85%HRM on two exercises...)

The pinched nerve in my back is better, but still a bit ouchy. I took it really easy on the prone worms during warm-ups, just in case.

The actual workout was ok. I scored one point higher than my last moderate intensity workout, but it was due to higher plank pull and shin lunge scores. I was actually over the target heart rate for two exercises. The sit twist and the sit thru are both killing me. My reps were very low on both, but my pulse shot up into the 150-160 range.

We are looking at heart rate monitors online tonight - we want more accurate readings!

Breakfast: omelette w/fake crab, Bengal Spice tea

Lunch: saag paneer, chicken tika masala, curry, and naan (at the Indian buffet), chocolate yerba mate

Dinner: pineapple and 2 bananas, w/cottage cheese

Before bed: vanilla chamomile tea

Breakfast was ok, but I kind of ruined mine by losing control of the salt as I was seasoning it. I ended up scraping most of the salt off of it, but it was still really salty.

For lunch we went to the Indian restaurant near campus, and it was vert tasty. It was also a test - I have never been to a buffet and only filled my plate once. I'm usually the kind of guy that buffets lose money on, but today I ate one plate with naan and I was full. I had the chocolate yerba mate at home - it's not bad, for tea.

I realized today that I haven't had a diet soda since Christmas day. My caffeine withdrawal headaches are gone, and I think I am getting past the hump with the psychological cravings as well. In my recent restaurant outings I've had either lemonade or water, and I didn't feel too deprived by that.

12/28/10

2010-12-29T15:04:00.000+09:00

TFW Pre-Recruit Mission, Day 10

Low Intensity Day - Warm-up + Stress Conversion

My pinched nerve is somewhat better, but still a long way from good. i took it pretty easy on the prone worms today - did them in slow motion to avoid a re-injury.

The stretching is helping; I can feel a big difference in my hips already. Some of the postures in the stress conversion program are brutal on my insteps, however. My ankles are not flexible enough to sit comfortably in that position for any length of time. The first few exercises where we are in seiza are quite painful.

Breakfast: pineapple and banana, bengal spice tea

Lunch: clam chowder and a dinner roll

Snack: 3 gingersnaps

Dinner: pepperoni pizza (2 slices), chamomile tea

I didn't eat as much protein as I was supposed to for breakfast, but otherwise a pretty good day. I went shopping today for protein sources - looking forward to my imitation crab omelette tomorrow morning...

12/27/10

2010-12-28T15:18:00.000+09:00

TFW Pre-Recruit Mission, Day 9

No Intensity Day - Warm-up + Strain Prevention

During the prone worm warm-up, something twinged in my back, between my shoulder blades. It feel like a pinched nerve - I've had these many times before. It is quite uncomfortable. I can't move my head forward and downward without stabbing pain just to the right of my spine. I'm hoping sleep will help.

Breakfast: 2 poached eggs, banana, Bengal Spice tea

Lunch: 1/4 muffaletta, cup of tortilla soup

Dinner: 6 potstickers, pineapple and banana

Snack: chocolate ship cookie

I didn't get my lean protein at breakfast, but I felt pretty good about the day's eating otherwise. My portion sizes were reasonable, and my snack was not great, but at least it was small.

12/26/10

2010-12-27T15:33:00.001+09:00

TFW Pre-Recruit Mission, Day 8

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 27

I realized a few things today. First, I discovered that I was counting reps for a few exercises incorrectly. All of the exercises that have a right and a left version - I was counting those individually. It turns out that a right and a left = 1 rep. Makes my scores much less impressive... but, at least I'm scoring them correctly now. I went back and changed all of my scores from the previous workouts so that my records would be right.

Second, I realized that I wasn't doing the sit-thru stretch correctly. I wasn't extending my leg out behind me. I think I have that techniques squared away - now I just need to work on hip flexibility.

My score today was lower than day 4 (due to a bad plank pull round), but I believe my technique was much better. Progress!

Breakfast: 4 egg omelette w/American cheese. Beans and mushrooms. Pumpernickel roll.

Lunch: 1/4 muffaletta, mashed potatoes w/gravy (McAlister's)

dinner: 1/4 muffaletta, hot wings (leftovers)

I feel like I ate a lot today, but I was never bloated at any point. I ordered the 1/2 muffaletta at McAlister's without realizing that the whole one is supposed to feed four people. It kept well, anyway.

Tomorrow we begin the next wave. New diet changes: add 4-8 ounces of lean protein to breakfast, and add 2-4 liters of clean water daily. The water won't be a problem for me, but the lean protein might be - I'm not often in the mood for a big breakfast.

12/25/10 Merry Christmas Workout!

2010-12-26T14:18:00.001+09:00

TFW Pre-Recruit Mission, Day 7

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 23 (would have been 25 if I hadn't gone over 85%HRM...)

Good workout, even if it was done at an odd time. Couldn't sleep - woke up just past midnight. Figured I'd just get it out of the way now. I'll try to get a few more hours of sleep before time for presents...

I went back to sleep, and woke up at 6:00 feeling terrible. I seem to have some kind of stomach bug - I spent the bulk of Christmas day either on the toilet or asleep. After presents, I crashed for several hours, got up for a bit and then crashed some more. Even now, I'm falling asleep as I type this.

Merry Christmas!

12/24/10

2010-12-25T11:38:00.001+09:00

TFW Pre-Recruit Mission, Day 6

Low Intensity Day - Warm-up + Stress Conversion

I slept in, then did my workout first thing. It felt good to stretch and get the blood flowing. I am still a bit sore, but I feel ready to get after it again tomorrow.

As for food today, it's Christmas eve - I decided to relax about what I ate. I had some fried chicken strips w/buffalo sauce for lunch - I know it wasn't a great choice, but it certainly felt festive!

Tomorrow will be filled with more holiday eating, and I'm not going to feel bad about it. I'll journal my eating again starting on the 26th.

12/23/10

2010-12-24T15:53:00.002+09:00

TFW Pre-Recruit Mission, Day 5

No Intensity Day - Warm-up + Strain Prevention

I was very stiff this morning. The strain prevention program felt great - I was moving much better afterwards. We had a lot of Christmas errands to run and it was a stressful day. TFW was the best possible way to start it - this was a good Christmas gift for us.

Breakfast: Leftover BBQ brisket

Lunch: 1/2 of a huge hotdog, 1/2 of a tuna sandwich (Flying J)

Dinner: BBQ beef, a dinner roll, diet Coke (at the Denver Zoo)

Food was a mess today. I did eat breakfast in the first hour I was awake, but the rest of the day was not the most nutritious. We were running errands all over, and we had to be in FC by 3pm, so we ended up eating out twice. In order for us to succeed, we will need to start packing our own food as much as possible. It's going to take a lot of planning - we can't just hop in the car and hope we find the right options on the road.

12/22/10

2010-12-23T15:53:00.005+09:00

TFW Pre-Recruit Mission, Day 4

High Intensity Day - Warm-up + Workout 85-100%HRM + Cool-down
Score = 29

Tonight's workout went well, except for the sit behind twist. It's my lowest scoring round, and my highest heart rate. I need to just accept it, and move more deliberately through those sets.

We have finished the first 4 day wave, and I feel really good about it. I am looking forward to the next two days of recovery. I can feel that I need the flexibility and mobility stuff. I might do a full IF tomorrow, depending on how I feel.

Breakfast: Granola bar, 0 calorie Lifewater

Lunch: Hotdog, 0 calorie Lifewater

Dinner: BBQ beef brisket, 7.5oz diet Coke

Today's eating was not great, but it wasn't worst day I've ever had either. I was tempted by junk fast food while I was running errands around lunch time, but I was able to control the cravings. My lunch was still not great, but it was better than what I wanted, which was a greasy burrito with sour cream. I probably ate too much BBQ brisket but it was a delicious reminder of my childhood in the South. I am thinking of bringing BBQ down to FC for Christmas dinner. The question is, beef or pork?

We are about to start the second cycle of the TFW diet. The requirement is "eat breakfast within one hour of waking." That can be tough for me; I spent years skipping breakfast because it allowed me to sleep a bit longer, and also because I am frequently not hungry at all in the mornings. I am planning on having oatmeal for the first few days, mostly because it's quick and easy to make in the microwave.

12/21/10 Day 14

2010-12-22T15:29:00.003+09:00

TFW Pre-Recruit Mission, Day 3

Moderate Intensity Day - Warm-up + Workout 65-85%HRM + Cool-down
Score = 8 (would have been 23 if I hadn't gone over 85%HRM...)

Ok - so this tells me that I know nothing about "moderate intensity." On the 2nd exercise (shin lunge) my heart rate went up to just above 85% (between 86% and 90%). I knew I was working a bit, but I had no idea that I was so close to my HRM. Tomorrow I will basically try to replicate today's performance, with a few more reps of the sit twist and sit thru stretch. The tricky thing will be slowing down on the next moderate day. So far, I really like Tacfit Warrior.

Breakfast: Hot dog on a plain bun, smoked almonds, hot peanuts, 20oz diet Mt. Dew

Lunch: Tuna salad and cheese on pumpernickel, small bowl of chicken Alfredo pasta (last of the leftovers), 7.5oz diet coke

Dinner:Carrots, cauliflower, and broccoli, all raw, with ranch dressing.

Obviously breakfast was a problem today. I got a late start this morning, plus it snowed 10+ inches overnight. I was late getting ready for work, so I didn't make breakfast at home. The servings of nuts were very small (1.5oz each) and I did avoid the truly terrible breakfast options in the Union - doughnuts, danish, etc.

Lunch was good - the pumpernickel buns were tasty. Unfortunately, it gave me some heartburn later. That's been happening lately with tuna; not sure why.

Dinner was post workout. After the initial adrenaline rush wore off, I began to get hungry. It was a bit too close to bed time, but I was legitimately hungry, so I just hit the veggie tray that was already in the fridge.

12/20/10 Day 13

2010-12-21T14:32:00.001+09:00

TFW Pre-Recruit Mission, Day 2

Low Intensity Day - Warm-up + Stress Conversion

Some of the positions in today's workout were quite difficult for me, due to tightness in my hips and shoulders. The shoulder bridge was particularly tough - I have a long way to go on that one before I can grab my ankles. I will use my yoga mat from now on. The additional traction would help quite a bit. Looking forward to tomorrow's workout!

Breakfast - oatmeal w/raisins, ham steak (Perkins)

Lunch - Chicken Taco Salad, chips and queso, diet pepsi (Qdoba)

Dinner - Chicken Alfredo Pasta leftovers (Pizza Hut)

I feel good about the portions that I ate today, if not the content. I had relatives in town for the holidays, so there was a lot of eating at restaurants. I did have seconds of the pasta, but neither serving was as large as my usual, so I guess that's progress...

12/19/10 Day 12

2010-12-20T15:42:00.003+09:00

For the past 4 days I haven't worked out. I have done the Tibetans, but nothing else. I've spent most of my work out time reading the Tacfit Warrior Manual. Today is day 1 of our first 4x7 mission, and I am excited to get started.

TFW Pre-Recruit Mission, Day 1

No Intensity Day - Warm-up + Strain Prevention

The Strain Prevention program is like a stripped down version of Intu-Flow. We have agreed that we might do a full IF set in place of Strain Prevention on days when we have time.

We are doing the Tacfit Warrior Diet as well. For Cycle 1 we are supposed to begin journaling about food (include feeling/energy level/mood).

Breakfast: Banana

Lunch: Grilled Chicken sandwich hotwing sauce, swiss cheese, bleu cheese crumbles, lettuce, and tomato. (Stuft Burgers in Fort Collins)

Dinner: Chicken alfredo pasta. (Pizza Hut in Laramie)

Drinks: Water with meals, 1 bottle of grapefruit kombucha throughout the day.

I felt pretty good throughout the day, energy-wise. The main problems with today's eating were the timing of the meals and the pasta for dinner. We postponed dinner because we were Christmas shopping and waiting for relatives to arrive, and we opted for Pizza Hut pasta because it was cheap and quick. I need to plan ahead much better, and bring food with me when we have a busy day like today.

The kombucha was a pleasant surprise. I usually hate tea, so I was surprised to find that this tea was... not terrible. I wouldn't say that it's my favorite drink, but it is palatable.

12/14/10: Day 7

2010-12-15T15:43:00.001+09:00

5 Tibetans - 5 reps each

BW:
Ring Push-ups - 3x10
Ring Rows - 3x10
Assisted Ring Pull-ups - 3x8
Assisted Ring Dips - 1x10
Archer Push-ups - 2x5
Ring Flys - 1x10
Lawnmower Extensions - 2x5

The Tibetans are going better now that I'm using the push-up board for #4. The ring exercises are brutal, however. Archer push-ups are very tough, and the lawnmower extension makes my hamstring on the opposite side feel like it's about to cramp up. On the pull-ups and dips it's hard to gauge the effort level. I always seem to be either babying myself, or making it impossible to complete a rep.

The big news of today, however, is that Tacfit Warrior finally went on sale! We ordered it and then I stayed up way too late downloading it all. I'm going to start reading it and sorting it all out tomorrow. We should have a new workout plan by the weekend.

12/13/10: Day 6

2010-12-15T01:34:00.002+09:00

5 Tibetans - 5 reps each

BW:
Tacfit Warrior Challenge lite - 20 minutes, 3 reps per set (some sets of 4 also): 20 points

I did the Tibetans first thing in the morning, and I think that is the best way to approach them. I think I don't really understand #1 - it just makes me feel queasy - and #4 is much easier for me if I put my hands on the push-up board - I can actually get close to a full rep that way. My shoulder flexibility (or lack there of) is not normally an issue, but it's a serious limiter in this exercise.

I did Warrior Challenge late in the day - just before bed. It felt pretty good, except for my scraped up knees. The yoga mat is protecting them now, but it will take a while for ny rug burns to heal. I added in a few sets of 4 to up the intensity a bit. I think I may make every odd numbered set a set of 4.

I'm writing my entry in the $5000 TacFit Warrior contest. I'll be making my video later this week.

12/12/10: Day 5

2010-12-13T15:29:00.001+09:00

5 Tibetans - 3 reps each

I took today off from workouts other than the Tibetans. I took my dog to Flyball practice, which involved a bit of running, and then I took a nice long nap in the afternoon. Tomorrow I'll be adding 2 reps to the Tibetans, and stepping up my Warrior Challenge a bit as well. Looking forward to a good, productive week.

12/11/10: Day 4

2010-12-12T15:56:00.001+09:00

5 Tibetans - 3 reps each

BW:
Ring Push-ups - 3x8
Ring Rows - 3x8

Bending:
1 yellow nail - reverse grip
1 blue nail - reverse grip
1 blue nail - d.o. grip

I didn't do my workout until right before bed - the day was full of unplanned stuff and I didn't get to to them until 11:30. I feel good about making myself do it when all I really wanted to do was go to bed.

The bending went well today. When I hit the initial kink on that d.o. blue nail it felt great. I think a lot of my problem has been flexibility. The d.o. on a blue nail is easier than a yellow because it's an inch shorter. I could get my hands in the proper position up under my chin and it bent pretty easily.

I swapped my Intermittent Fasting day to tomorrow because it fits my schedule better. My GF will be out of town all day tomorrow, so we went out to breakfast together with friends today. I suppose that's cheating...

12/10/10: Day 3

2010-12-11T15:50:00.000+09:00

5 Tibetans - 3 reps each

BW:
Tacfit Warrior Challenge lite - 20 minutes, 3 reps per set: 20 points

I used my new yoga mat this time, and it saved a lot of wear and tear on my knees - much more comfortable than the carpet. The sets are coming more easily and with longer rest periods, so I decided to move up to 4 reps per set for the final few sets. What a difference! I was suddenly very winded, and the period between sets was nowhere near long enough to recover. I have a ways to go with this, and I'm really excited about the full program. It goes on sale on the 15th - my GF and I are getting it for ourselves as a Christmas gift to each other.

12/9/10: Day 2

2010-12-10T06:14:00.005+09:00

5 Tibetans - 3 reps each

BW:
Ring Push-ups - 3x10
Ring Rows - 3x7
Assisted Pistols - 3x5
Hanging Leg Raise - 3x5

These are the primary ring exercises I know - I need to explore some other techniques. Time to surf RMAX, Diesel Crew, Dragon Door, etc.

Did the 5 Tibetans this morning, just after showering. I also began the Intermittent Fasting portion of the program. Today is a "no eating" day, but you are allowed to eat fresh fruit or veggies if you get too hungry. For most of the day I was fine, but towards dinner time I was feeling pretty lousy. I ended up having a salad - greens and Italian dressing with a handful of cashews tossed in. It made me feel a ton better.

12/8/10: Day 1 of 101 days

2010-12-09T14:32:00.000+09:00

5 Tibetans - 3 reps each

BW:
Tacfit Warrior Challenge lite - 20 minutes, 3 reps per set: 20 points

I started Steve Barnes 101 days program today - the 5 Tibetans were interesting. Number 4 is pretty tough for me due to very poor shoulder flexibility, but the hardest is number 1. I get dizzy so easily; working up to 21 reps of that will be tough.

As for the Warrior Challenge, I'm a bit sore today; mostly along my sides. The sit throughs hit my torso pretty hard, but it's not too much - the intensity level is perfect for me right now. The carpet wrecked my knees, so I went and got a cheap yoga mat right after I finished the workout.

12/6/10

2010-12-07T14:42:00.002+09:00

BW:
Tacfit Warrior Challenge lite - 20 minutes, 3 reps per set: 20 points

This Warrior Challenge workout is part of a new program by Scott Sonnon. It's not out yet, but this little preview is interesting. There are three exercises (sit throughs, lunges, and spinal rocks) and you perform three reps of each, every minute on the minute. You score a point for completing all reps in 60 seconds. You add reps gradually, and when you can handle 6 reps per exercise you're ready for the more advanced version of each exercise. I'm trying it three days per week for now. This first time it was challenging but not impossible. I'm not feeling very sore - we'll see what tomorrow brings.

I'm shifting to this program because I am likely to be moving to a place where I can't immediately take my kettlebells and other heavy equipment. I will only have sandbag, rings, a push-up board, and my own bodyweight for training. I want to establish an alternate program that I can use until I can get back to my heavy stuff. This might be it - the full product looks pretty tough.

11/30/10

2010-12-01T09:00:00.002+09:00

MB:
360s - 50 each direction w/10kg
Ballistic Curls - 2x50 w/10kg

KB:
TGUs - 5 minutes w/20kg
Swings - 6 minutes w/20kg (30sec on, 30sec off)

Bending:
Blue nail - (stalled just after the initial kink... finished it 20 minutes later)

I forced myself to end my afternoon nap to work out. For the most part it felt pretty good, but my grip is now shot. The combination of macebell 360s and kettlebell swings destroyed my hands. By the time I got to the bending, I couldn't even finish my first nail. The initial hit was reverse style and it went ok, but when I switched to the standard grip I just got stuck. After three sustained hits, I couldn't finish the bend.

I think I am going to get out the Diesel Crew nail bending book and have another look at it. I need to brush up on my technique and see where the leaks are in my form.

11/25/10 Pre-Thanksgiving Feast Workout

2010-11-26T04:15:00.003+09:00

MB:
360s - 50 each direction w/10kg
Ballistic Curls - 2x50 w/10kg
One-handed 360s - 2x25 w/7.5kg

KB:
Snatches - 5 minutes w/16kg (10/10, 7/7, 7/7, 8/8, 12/12)

Sandbag:
Shoulder Squats - 3x10
Squat presses - 3x10

Bending:
Green nail (for warm-up)
Yellow nail
Blue nail

This will almost certainly not compensate for what I'm about to eat, but it's my rationalization...

The macebell was, as usual, hardest on my grip. My shoulders and back can handle it just fine - but my hands feel like they are in a vice on fire. The snatches went well - I took the middle sets slower because I felt some tightness in my mid-back on the left side, but I finished feeling pretty good. Sandbag wasn't too bad, but I wasn't cleaning it after each rep. The emphasis was on the squat itself, and that went pretty well.

The bending is reminding me how weak I have become. I have always used the reverse, or "terminator" technique, and it has always felt like the asymmetrical nature of it would generate muscular imbalances. It doesn't seem to hurt Pat Povilaitis, but it just feels somehow wrong to me. The double underhand (DUH) and double overhand (DOH) are symmetrical, and I want to be able to do them. The DUH is doable for me, but the DOH completely escapes me. I think I don't have the necessary flexibility to get my hands up under my chin at the start. I'm trying to get there...

11/23/10 Restart

2010-11-24T14:10:00.000+09:00

KB:
TGUs - 5 minutes w/20kg
Swings - 5 minutes, 20 per minute w/20kg

Bending:
1 yellow nail
2 blue nails

Just a little workout to get me started again. I have allowed other issues in my life to keep me from working out for so long that I am basically starting over from scratch. I plan to do a lot of basic movements to get into it - TGUs, Swings, Presses, Squats, etc. I am using the bending as a reward - I don't get to "play" with nails unless I finish my workout first.

10/7/10 Moderate Intensity

2010-10-08T16:33:00.004+09:00

Food: combo burrito, chalupa, diet soda, smoked almonds

Weight: 291.1

CB:
Mills - 6x10 each direction w/15lb (120 total)
Reverse Mills - 4x15 each direction w/15lb (120 total)
Hand Switch Swipes - 1x60 w/25lb

MB:
360s - 2x30
Ballistic Curls - 2x30

BW:
Band Pull-ups - 3x5
Body Rows - 3x6

The clubbells felt light during the mills, but my grip is shot after this workout. Macebell and the bodyweight exercises really hit the forearms.

Due to unforeseen circumstances, I had to postpone tonight's workout until quite late - around midnight. I'm shot - headed to bed.

10/6/10 Low Intensity

2010-10-07T14:16:00.001+09:00

Food: Two slices of pizza, bowl of cereal w/banana, diet soda

Weight: 291.4

Started the day off with a bit of biking. I've been trying to pick up the pace during my rides around campus, and I'm starting to feel the difference in my legs. It reminds me of my serious biking days, but with fewer hemorrhoids...

Took the puppy to obedience class tonight, which is fun, but tiring. Lots of stooping and bending to the left - I need some compensatory movement. She is doing well, and we're both exhausted.

10/5/10 High intensity

2010-10-06T14:50:00.004+09:00

FF: 10 sets

VO2: 52x7 w/16kg

CB:
Mills - 110 each side w/15lb
Reverse Mills - 110 each side w/15lb

Weight: 291.6

Food: Chicken salad sandwiches, cheesy bread sticks, 1/2 liter diet Mt. Dew, 20oz iced chai, 1 chocolate cookie.

The VO2 wasn't bad at all. The reverse mills were ok, but the mills were tough. FlowFit was, as usual, horrible. Actually, all of it is getting better, but I am pretty disappointed in myself for letting my conditioning go for so long. i need to get back to where I was, then get to where i want to be - and not let it fall again; "Res Firma Mitescere Nescit."

10/4/10 No Intensity

2010-10-05T14:36:00.001+09:00

Weight: 293.2

Food:
Beef stew on egg noodles, 4 pieces of wheat bread, 1 liter of Diet Mt Dew, two Reeses Peanut Butter cups.

Walked the dog, rode my bike to campus - nothing really strenuous.

Due to a headache and a ridiculous schedule for the day I swapped today's High Intensity workout for tomorrow's No Intensity workout. I didn't get much sleep last night, so working out after I finally got home from campus at 9pm just wasn't an option.

I weighed in right after getting up - boy, was that depressing...

10/3/10 Moderate Intensity

2010-10-04T12:37:00.001+09:00

CB:
Mills - 6x10 each direction w/15lb (120 total)
Reverse Mills - 4x15 each direction w/15lb (120 total)
Hand Switch Swipes - 2x30 w/25lb (60 total)

MB:
360s - 2x30
Ballistic Curls - 2x30

BW:
Jump Pull-ups - 3x5

Good workout. Also, got our groceries for the next week. A good day all around.

10/2/10 Low Intensity

2010-10-03T14:22:00.000+09:00

Took a long walk with the dog. I felt like I could have done a lot more, but I wanted to let my grip rest, so no lifting of any kind. Looking forward to CB and MB tomorrow.

10/1/10 No Intensity

2010-10-02T14:46:00.000+09:00

I took it really easy today; a little bit of walking, biking around campus, and some stretching. I was supposed to do IF, but I was honestly busy from morning until very late.

Looking forward to food shopping. I need to get back to a more sane place where food is concerned...

9/30/10 High Intensity

2010-10-01T12:06:00.006+09:00

FF: 10 sets

VO2: 48x7 w/16kg

CB:
Mills - 100 each side w/15lb
Reverse Mills - 100 each side w/15lb

The 10 sets of FlowFit was a bitch. My upper body is pretty strong, but I am carrying too much weight. I've added a lot of cardio to this 4x7 to burn body fat, but I'm going to have to restrict my eating to get it off. I'm on the Warrior Diet these days, but my evening meals are too large.

We're planning our meals for the next week, and doing a shopping trip to get stocked up on Saturday evening. I'm going to make a few changes; measuring my portions, cutting out the desserts, and posting my food diary here each day, beginning on Sunday. I'm also going to reinstitute weigh-ins again - I did better when my weight was a matter of record.

9/29/10 Moderate Intensity

2010-09-30T02:38:00.004+09:00

CB:
Mills - 5x10 each direction w/15lb (100 total)
Reverse Mills - 2x25 each direction w/15lb (100 total)
Hand Switch Swipes - 1x40 each side w/15lb, 1x10 w/25lb (100 total)

MB:
360s - 2x25
Ballistic Curls - 1x30

BW:
Jump Pull-ups - 2x5

I have been slowly getting back into working out, with a lot of walking, biking, and easy lifting. Today, I begin a new 4x7, with new strength and weight loss goals. I am feeling good - more motivated, and less worried about my thesis.

This workout was pretty taxing for my grip. My forearms are smoked...

9/22/10 - Back at it, finally.

2010-09-23T02:21:00.003+09:00

KB:
24kg Manmaker Ladder, 2x5 (rungs consisting of Renegade Rows, Push-ups, and Double C&P)

BW:
Jump Pull-ups, 3x5

CB:
Arm Casts, 3x10 w/25lbs

Short but intense. My work schedule is finally better so I can work out again.

7/17/10

2010-07-18T13:26:00.000+09:00

Running:
Short run - 1.02 miles

Just a quick run to stay loose. I tried to run a bit faster than my usual pace, but faster just isn't my thing. I plod along at just over a 12 min/mile pace regardless. I felt pretty good, but I ran too close to dinner, so I felt kind of bloated. I always feel better when I run hungry.

7/14/10

2010-07-15T13:16:00.000+09:00

Running:
Long run - 4.52 miles

I set out to work on speed tonight, but I just felt like crap initially. I finally gave up on going fast, and decided to go long. I took a few walk breaks, but I kept them to 30 seconds or so. It was very slow, but I finished in pretty good shape. In fact, Nike+ says I ran the 4th mile faster than the 1st - which is quite unusual for me. Maybe it just took me a really long time to warm up...?

I could have put in another loop of the park and broken the 5 mile mark, but I was starting to get a bit of a hot spot on the ball of my right foot so I called it good. I am amazed that I don't feel worse after this. Perhaps I will tomorrow, but right now I feel pretty proud of myself. If nothing else, long runs are good for your self-esteem.

7/13/10

2010-07-14T14:51:00.000+09:00

MB:
360s - 50 each direction w/10kg

CB:
Hand Switch Mills - 3 minutes w/15lbs, 2 minutes/25lbs

Due to a going away party for a roommate, I skipped my run and cut my workout pretty short. I have a long run planned for tomorrow...

7/12/10

2010-07-13T14:40:00.000+09:00

Running:
Form run, 1.25 miles

Just went for a little run to prevent stiffness and to work on my form. I have been working a lot on the mid-foot landing lately, but I needed to do something about the rest of my body. My shoulders sometimes get a bit tight, and my posture isn't the best toward the end of a run, so I decided to just work on those issues.

I was planning on doing about 2 miles, but my allergies were epic, so I was wheezing after about 5 minutes or so. I kept running, figuring it would go away - no such luck. After about 10 minutes I gave up and headed for home. I was able to relax my upper body a bit, so I guess I got something out of it.

I'm hoping for rain in the next few days; it really helps cut the pollen in the air.

7/11/10

2010-07-12T13:40:00.002+09:00

D1W8 of C25k, 2.66 miles

I felt good today, so I just skipped ahead to the week 8 workout. It's only three minutes longer than week 7, and I felt good going into it.

That good feeling was interrupted by my bowels... I used a porta-potty for the first time in many years. Disgusting.

At any rate, i felt better afterwards and finished in fairly decent form. My cardio is feeling great these days - the limiting factor is my legs. Specifically, my thighs. No cure for that but more running, I guess...

This week I'm going to run Sunday through Friday to see how I feel. Instead of off days, I am going to vary the distance and intensity of my runs. I want to see how tired I am by Friday, and how my body reacts to 6 days on, one off. I'll be watching for sings of injury, of course, and stopping if anything goes wrong.

7/9/10

2010-07-10T13:35:00.000+09:00

D1W7 of C25k, 2.36 miles

I felt sluggish, but overall it wasn't a bad run. I think part of the reason I felt tired was dietary. I had very little carbohydrate today or yesterday and I felt like I was running in wet cement for much of today's workout. I may have to conduct an experiment on myself in the next few days.