Ah, THIS week. This one happens every #offseason.
Energy+enthusiasm-a training plan to apply it to = open mouths (and open wallets).
The fatigue from the season is finally gone, and it’s like a curtain being lifted from my eyes and I see ALL THE THINGS I can go do and it’s overwhelming in a good way. I’ve gone from thinking ALL I wanted to do was jump back into IM training because everything else in life seemed so crazy to hoping I have enough time before I start training seriously again so I can tick all the amazing things I have planned off my list.
This week, I would consider my first one back into being a recreational triathlete. I did five days of training (4h30m), I followed a loose plan, and I even did a brick workout. It feels like nothing and everything at the same time. 90 minute bike rides are plenty right now, though I will need to start ramping this up soon through the summer to do a 100. 20 minute swims and 3 mile runs are also plenty, and since I’m *NOT* planning on doing any long races, they can be enough for a while.
Tuesday, I rode bikes on an F1 racetrack with hundreds of my closest friends. You would think of a racetrack as a flat surface, right? Nah. It has a killer hill right off the starting line, and a steeper, longer one just after that. That day, it was right into the wind. Lovely. However, there was a flat back straightaway section that was SUPER fun to cruise at 28 mph. We did six loops (totaling about 22 miles), taking the cheater way to skip the hill every other time, and then headed home.
Saturday, we were going to ride and run at the lake, but poor sleep the night before (and frankly, a lot of the week) made us miss our alarm and snooze. Instead, we rode the trainer and ran around the neighborhood. I haven’t been on the trainer since… my birthday, I think, and I forgot how challenging it was. I couldn’t really handle it for the 4-5 hour rides, but now that I’m doing shorter ones, I think I’ll make some improvements by being able to push myself. Once I get some aerobic base back. Let’s not talk about the 2 mile run after at 11:09 min/miles at a heart rate of about 170 bpm. Sigh.
- Monday – ran 2.68 miles
- Tuesday – 22 bike miles in about 90 mins
- Wednesday – 17 bike miles in about 80 mins
- Thursday – off
- Friday – off
- Saturday – 30 mins on the trainer (about 7.5 miles) + 2 mile run
- Sunday – 1000m swim in about 19 mins.
This week I race… so I’ll probably do approximately the same stuff as last week and then see what there is in this little tank of mine right now.
- Monday – ran 3.1 miles (37 mins, further and faster than last week)
- Tuesday – brickie workout ~1 hour (maybe bike 20 mins/run 1 mile/bike 20 min/run 1 mile
- Wednesday – BSS ride
- Thursday – off
- Friday – 20-30 min pool swim
- Saturday – 15-20 min lake swim
- Sunday – Pflugerville Tri! (500m swim, 13 mile bike, 3 mile run)
This will be over FIVE hours of training/racing y’all. I’m not sure if I can handle it. 🙂
I always want to start this food/nutrition weekly update section with, well, last week was a shit show. And then I add up the numbers and they are not so bad and I’m making progress and it’s just that unrealistically, I did not eat only chicken and celery all week and also unrealistically, I did not lose 10 lbs.
- Weight: 187.8 (+0.4) lbs
- Avg cal per day: 1753 (+21) calories
- Avg deficit per day: -970 (+132) calories
- Macros: 43 (-13)g fat, 181 (+17)g carbs, 102 (+9)g protein, 27 (+4)g fiber
The weight went up a little, but there are two important mitigating factors here. 1. I haven’t seen anything over 187. something for a week now, which means I’m stabilizing, which is a sign that if I don’t fuck it all up, I’ll drop a few lbs soon. 2. It’s that TOM, which also means if I don’t fuck it all up, I will drop a couple lbs once I lose the bloat. So, if I can manage to eat all the veggies and not all the chips, I might make some progress.
Healthy food! Yay. Almost all pre-prepared? Meh. Close enough.
Other than that, the numbers look GREAT. I maintained almost the perfect deficit that’s still within the healthy range. I’m still in the lower tax bracket with activity, so my appetite is doing just fine. My fat is down, my protein is back in the normal range, and so is my fiber.
Let’s attempt a diet quality score now, shall we?
Monday: 24. Then it goes downhill. Tuesday: 18. Wednesday and Thursday: 16. Friday: 13. Saturday: 10. Sunday: 9. Average comes out to approximately 15 (out of 32).
I won’t belabor the point (if you want the deets, check the link), but you give yourself points for veggies, fruit, whole grains/complex carbs, dairy, and nuts/seeds. You subtract points for booze, sweets*, refined carbs, fried food, and fatty meats.
Looking back at previous years when I did this, I actually am doing better on the weekends than I was before (it would go in the negatives sometimes), but I had better quality food during the week when I tracked this previous. So, why not both? So, my goals this weeks:
Previous weeks goals: water, tracking, fruits, veggies, maintaining macro balance (protein, fat, fiber).
Incorporate more fruit and nuts into my day. These are things that were low on my positive points list, but I need to add them slowly to figure out how to do it without increasing my calories much (since I’m not snacking a lot, I don’t have a *lot* of things to replace with them).
Carb conscious. Be conscious of areas where I’m eating refined carbs and make a plan next week to switch them to whole grain/complex carbs. I don’t want to go crazy and chuck out things in my pantry, but I will switch over when I need to replace them.
I’ll try the tally next Monday and see how I’ve fared.
Let me tell you a story about adventure. On Friday, we realized that we had some unplanned time off because of moving offices and the Independence Day holiday, so for 2 days of PTO, we have a 6 day weekend. While we have plenty of things at home to keep us occupied, of COURSE we’re going to go out of town. Then I started looking at options. We thought maybe we’d try going somewhere super north like Vermont or Boston, but those flights take up most of the travel days. Then we looked up Boulder to go play bikes and it was just about as expensive (though less travel time). But… I was really close to pulling the trigger anyway.
Then, I made the comment that camping sounded just as fun but gosh it’s hot in Texas. Could we rent a camper? Spoiler alert: it’s stupid expensive. Like nice hotel expensive. So no. Then, I made an offhand comment about wondering how much they cost to purchase. Fast forward through a weekend of researching everything about them, driving to a RV mall to check out a new one, driving to the middle of nowhere to check out a used one on a super cute farm with chickens and goats….
And as of about 1pm today, we’re the proud owners of a JayCo 2008 pop up trailer with AC. For about the cost of two modest/average continental USA trips, we’ve now got a mobile hotel room! And, because of a cancellation, we were able to secure a spot for six days at Krause Springs over that weekend. I’m SO flippin’ excited, everything (so far) has fallen into place nicely, so I feel like this was meant to be.
So as for the previous goals…
- Find a doctor and schedule a check up. I had something written up here about excuses and whining and how I’d found someone but hadn’t called, but while I was writing this, I put on my big girl panties and while that SPECIFIC doctor was leaving, I have an appointment with at least someone that lists running when not injured as one of their hobbies. I felt a connection with that. 🙂
- DDR Pad. Nope. Spent the weekend doing other things. This didn’t even register on the radar.
- Office. Nope. I technically had the time on Sunday, but we had been running around like crazy all weekend, so we watched a movie and painted minis and read books instead. No regerts.
What we DID do besides make completely impulsive purchases that will result in awesome adventures:
- Bought a shed. CostCo had this roadshow thing with a great looking shed for a great price, and that even included delivery and installation. At this point, besides being there when they arrive and leave, and painting it within a month or so after they install it, this one is almost off the list. Yay!
- Got a hitch installed on the Xterra. This was on Zliten’s to do list for other reasons, but it’s a thing we have done now (and needed to bring the trailer home). Check!
- Started talking in real terms about the kitchen remodel. We have gone over the list with Zliten’s parents, and we’re looking at scoping things out to do things over two weekends at the end of July or mid-August.
- Non-fiction. It’s hard to fall asleep reading non-fiction (or at least these particular ones), so I’m alternating. I’ve read about 3 more chapters in the big yellow endurance book and I’m about 20% through How to Win Friends and Influence people.
This week will be sort of pop up centric, and we can’t do too much other stuff because of the race, but here’s my list.
Pop up stuff. We need to get it under the insurance, registered, and get it to at least it’s temporary storage (right now it’s parked on the street which is NOT where it will stay). Additionally, I’m sure there’s about 1000 other things we’ll discover we need so those To Dos will go under here.
Finish the shredding in the office. It’s not as much as I intended to do last week (and didn’t), but it’s a step in the right direction. And if I start, I might do more if I’m not exhausted after the race.
Pick one of these. #1 – Get the DDR pad set up. #2 – Do more kitchen remodel research. Neither of these should involve standing on my feet much, so they can keep me busy on Saturday since I don’t have a packed day.
Between the shed, the pop up, and the kitchen remodel, we REALLY need to stop #projectoffseason because it’s so expensive. Triathlon is pricey, until you compare super motivated triathletes during #projectoffseason who turn their attention to something else with the passion of 1000 fiery suns. At this point, once the general adulting and renovations are coming to a close, the year should turn more to side hustle and fun stuff, which are a little less WE SPENT HALF OUR MONTHLY SALARY THIS WEEK and a little more adventures and learning.
If not, we’ll just have to put a 70.3 on the plan at some point simply to keep us out of trouble. 😉