Last week was a doozy, y’all.
Kind of exhausted and stressed, but thanks for asking, hypnotoad…
Last week was the week of EVVVVVERYTHING. We had a bunch of commitments on the schedule already, and a bunch of other stuff randomly appeared throughout the week to add to the pile of things. I just resigned myself to having no free time and not as much sleep as normal, and since it was temporary, it was okay, but sheesh. I’m really happy to have had a Sunday that felt RELAXING (it’s been a while) and I’m looking forward to a more mellow week coming up. It’s weird to say that with training hours ramping up and a product release on tap, but it’s the truth, in comparison at least.
In terms of training, I got in most of it.
- Monday: weights AM, 1200y swim pool PM (supposed to be 1500m open water)
- Tuesday: 6 mile long run at 10:30-11:00 pace AM
- Wednesday: off (supposed to be FTP test AM, pool swim PM)
- Thursday: 30 min bike/20 min run brick AM (supposed to be off)
- Friday: 1000y swim AM (supposed to also do a weights session and a 1 hour bike)
- Saturday: 30 mile bike, 2 mile brick run
- Sunday: off
Total: 6 hours (about 8 hours planned)
I had to shift around the days a little, and I had to bag a weights session and an hour-ish easy bike ride. I had planned to do one or both on Sunday as a makeup session, but I had some wicked cramps, so I ditched the weights and went on an hour long walk instead of riding. I am bummed about missing the strength session, but the easy hour bike ride is probably one of the least important sessions of the week, so I’m less worried about skipping that.
I was supposed to do an FTP test but neither my body nor brain were there for me that morning, so I instead turned it into a 30 minute ride and 20 minute run brick at a pace which I would call “sitting outside the pain cave’s door asking if it wants to build a snowman”. Getting two swims in is a victory, however, neither of them were open water due to time constraints, so that’s definitely on the list for this week.
A big goal in week 2 is to hit all my training sessions. As of right now, I only have ONE commitment this week: a makeup father’s day with the family since we have all been traveling or unavailable. The rest of the week is dedicated to training sessions, recovery, and rest and the rest of the world can go fly a kite.
- Monday: weights (home), 1 hour easy bike ride
- Tuesday: 7 mile long run 10:30-11 min/mile pace
- Wednesday: FTP test AM, pool swim PM
- Thursday: off
- Friday: weights AM (gym if possible), open water swim PM
- Saturday: 35 mile TT bike ride/3 mile brick faster than race pace (sub-10 is the goal).
- Sunday: off
- Total: about 8.75 hours planned.
The good news is I’m already through today’s workouts to the letter. Even if I have to shuffle things around later this week, even if I have to make some modifications (I’ve already switched two sessions around for the week), my training goals this week are:
- Hit all the sessions.
- Get good sleep (which hopefully will start pushing me towards being more of a morning person)
- Prioritize recovery – as in use the boots, roller, or stretch once a day.
Partially demolished french food spread with all the meats, cheeses, baguettes, tapenades, and deliciousness you could want.
In terms of food, the last seven days have not been the model of health. The quantity hasn’t been completely asinine, but the quality has not been there. Two of my meals this week consisted of two slices of New York pizza. I split a burger and chips for a lunch one day. We had a bastille day potluck party and my friends went over the top with awesome French food including brie and baguettes, which are kind of my kryptonite.
I’ll put it this way, I didn’t even track Saturday or Sunday because I’m not entirely sure HOW because it’s all nibbles of this and that and the other. I have actually tried to eliminate this type of eating because it gets me in trouble, but man, was it fun to have all sorts of yummy things spread across my countertop for the weekend!
Between that and the time of the month in which it is, the water balloon sloshing around my belly has kept me from wanting to step onto the scale. The times I did get on the scale, I weighed between 174 and 176, which means I’m not gaining a bunch of weight back, but it’s just not going anywhere right now. Which makes sense, because I’m not doing anything that would make it go away. I can be frustrated with lack of progress, but at least it’s explained by LOGIC here.
The days I did track, I burnt approximately 2300 calories per day, and ate approximately 1700, so that’s a -500 deficit. I’m pretty sure I didn’t go 2500 calories over my burn on Saturday and Sunday (which was collectively 5500, so I would have had to eat 8000 calories this weekend), so the good news is I am probably still at a slight deficit for the last week even with my best efforts to self sabotage.
In terms of diet quality, the days I did track added up to 19.2, which isn’t HORRIBLE, except that I’m fairly certain the amount of junk I ate on Saturday (and to a lesser extent, Sunday), would send me far into the negatives those days, so let’s just call it an exception to the rule and move onward and upward before my pants get tighter.
The one highlight is that except for Monday (in which I got 9300), I had either 10k or well over 10k steps every day. That definitely helped nudge up my calorie burn (and keep me sane) so the indulgences weren’t the end of the world.
And walking means you get to see cool stuff like this, randomly. It’s not fall, but thanks for the pretty leaves, trees!
The goals this week are:
- Weigh at least 5 times. I forgot yesterday before I put on clothes, but I need to be tracking this the majority of the week.
- Track my food the entire week. Even if it’s good, bad, or ugly, but try to keep it 85% good.
- Assess my diet quality when I have a week of data, aiming for it to be 20 or more. Since I’ll have a few more calories to play with, I have no excuses for it not to be, unless I trip and fall into a vat of brie like I did this week.
- Get 10k steps a day.
Last week, I managed to do the photo thing (I’m now actually accepted to all three sites, and all my pictures made the cut!). And, I edited a chapter and a half of my book. While I didn’t spend any significant time doing any of these things on any day of the week, I’m doing my best to piece small amounts of time together to make progress otherwise I’m going to have to wait until forever to actually make headway.
As I decided here, I’m not giving myself any timelines on these things, maybe loose goals like I would like to edit at least one photo most days so it becomes a habit of something relaxing I do during downtime vs A THINGGG I have to do.
Now that we’re in 70.3 season, everything else is absolutely on the back burner and a distant priority vs training and eating and work and recovering and trying not to be a stranger to family/friends. If that’s all I can do in the next four months, it’s a success. However, that doesn’t mean I don’t WANT to beef up my photography stock, and I don’t WANT to get to the point where I feel like I can put my book on a kindle and try to enjoy it (and let Zliten, who has been bugging me for months, read it as well). I have a bunch of ideas for videos, and I haven’t touched a painting in months. I want to create all the things!
However, I’m now on the AM workout schedule about 5 days a week (and doing doubles 3 of those days), and that means I’m flipping tired after work. Long workouts on Saturday usually don’t leave me with much brain after. Stolen moments on weekday evenings after dinner plus some time on Sundays between chores and cooking is really where I’m going to find that time, and some weeks it just may not exist. And that’s ok.