There’s really no getting around it, January is a great time to reset your goals and figure out who you want to be. It’s not that other times of the year are BAD, but look at it this way:
This is January kind of summed up in one picture.
- We’ve come off a few days/weeks/months of debauchery. We have had our proverbial mardi gras, and we’re actually physically and mentally ready for lent.
- Everyone is doing it. It’s fun to be surrounded with a bunch of positive people who are actually motivated and working towards bettering themselves – even if it’s just for the 2-3 weeks that the average resolution lasts.
- It’s no secret that I think January is the worst month, but come on, you have to agree. There are no super fun holidays, the outdoors are out to kill us in one way or another (cold or allergies), it’s dark all the time, and it’s just lame. You have to bring your OWN positivity to January if you want to be happy.
Even though I don’t think it’s the only time for a fresh start, it’s a perfect time for one. So, here’s my month, my week, and my right nows. Let’s start broad and work our way down.
A new word that’s in my vocabulary this month: swim pajamas (ie, clothes to change into after swimming at night so I don’t have to put real ones on)
- Make progress in my triathlon coaching class. I’d like to finish this and pass the test by my birthday (or at least my birthday month), so get through enough class to adhere to that timeline.
- Create a training plan for this month and follow it. Whatever, whenever sessions time is over, it’s time to be more specific and more precise.
- No wine, champagne, or alcohol. Beer is allowed in reasonable quantities that fit within my calorie range. Even though I’m mostly on the 0 level of nicotine e-cig – so it’s mostly hand-to-mouth habit and a little flavor at this point – don’t do that as stress relief or appetite relief at night.
- 30 minutes of cycling per day. Instead of run streaking, I’m bike streaking this year. The benefits I can see so far are: more bike volume, more time on my TT bike even if it’s just in 30 minute increments, 30 mins is doable in the AM without a crazy alarm but also establishes a habit, and it’s easy to do inside because the air is trying to kill me.
- Eat good food, mostly, and track it. I haven’t gone off the deep end this year and threw out all the sweets and chips or said 0 sugar for the month or anything. I just want to go back to what I know works for me and feels good.
- Track all the food. Weigh every day starting January 9th (giving myself one week of eating like a human before I have to face the scale). I WANT METRICS.
- 5 servings MINIMUM of fruits and veggies per day.
- Aim for -500 to -1000 calories according to fitbit as hunger dictates (some days, I had zero problems with -1000, some days, -500 was a stretch).
- 20-30g protein per meal, smaller amounts in snacks to equal about 100g per day. 40-60g fat, incorporating plant sources like nuts. 25g fiber. Carbs vary per activity level.
- Racing – apparently we have the itch to go do all the things, because we’re committed to three in the next month or so. All of it is totally great and kosher to compliment IM training, so I’m all for it!
This week I reminded myself that you get beans and rice and chicken and tortillas after 11 miles on the treadmill.
Enough of that. A little overwhelming, right? Let’s break it up into just the weeklies…
Last week I hit about 90% of the training I planned:
- 30 mins of cycling per day – 100% done!
- 1 longer swim (40+ mins) – 100% done! (2050m in 41:30)
- 1 longer run (10+ miles) – 100% done (11 miles in 1:59:40)
- cycle class and a long trainer ride (3-4 hours) 100% done! 3:45 for 80 miles on the trainer
- Lifetime Indoor Triathlon (10 min swim, 30 min bike, 20 min run) – 100% done! (still waiting on results)
- 2 weights sessions – 50% – missed one day because my body was worn out
- Stretching, rolling, or massage legs every night – 85% – missed one day
This week, I plan to do (this should look fairly similar):
- 30 mins of cycling per day
- 1 lunch swim and 1 longer swim (50 mins)
- 1 gentle speedwork session 3-6 miles and 1 longer run (12+ miles)
- cycle class and a long TT trainer
- 2 weights sessions
- stretching, rolling, or massage legs every night
Last week I did Chapter 10 for my triathlon class. This week I will do Chapter 11.
Last week I tracked my calories for 2200 average each day with -750 deficit. My ratios were 115g protein, 55g fat, 32g fiber, and 278g carbs per day. This week I will continue to do the same thing. While I’d *like* to adhere to that -1000 more strictly, it’s training suicide to not eat when I’m hungry.
Last week I did not weigh myself. This week, I started the week at 189.4, and I need to lose 9 lbs to get to where I was last season (the good news is EVERYTHING is working against me today, so that number should come down organically this week). This is goal post #1 for weight loss, I’ll reset again once I get there.
Last week I drank 11 beers. This week I’ll aim to do the same or less.
Last week, I got decent sleep, but my schedule is still off from vacation so it was later than I’d like and not a full 8 hours every night. The goal this week is to be asleep by 11pm every weeknight and get 8 hours every night (baby steps).
Last week’s to do was get an appointment for the eye doctor and take down outside lights. We did both and the appointments are on 1/27. This week’s to do is to clean out the cars and take down our tree (I know, I know, I just *couldn’t* this weekend, it was entirely too sad).
I’ll treasure any of these #goplayoutside days I get in January and be happy instead of pissed off so many of them are inside.
Still a little too big picture? Well, this is what I’m doing right now to accomplish those goals:
- Stay the #^$@ off facebook. I made the conscious choice to log on and dork for a bit at home while watching TV last week, and I found myself unrelaxed, unproductive, and not having moved from the couch an hour and a half later. Bad juju.
- #goplayinside – Rather than being depressed about it, I’m accepting that pretty much all workouts will be indoors for January and any sessions I get outdoors are a total bonus. This is where I’m suffering right now, and this is ok. I’ll appreciate playing outside more once I can.
- I’m going to count down the days until recovery week just like I count down the seconds on a difficult bike interval. Since I’m pushing the volume on the weeks leading up to it, I’m making sure they are pretty dang mellow. I am currently 14 days from recovery week. Tomorrow I’ll be 13. And once that’s done, I’ll have block #1 of 3.5 under my belt.
- Focus on consistency. Aristotle is so right – we are what we repeatedly do. Patience, persistence, and good habits.
And with that, I’m off to kick Monday’s ass! Have a great week everyone!