{"id":3588,"date":"2013-03-11T21:31:02","date_gmt":"2013-03-11T21:31:02","guid":{"rendered":"http:\/\/adjustedreality.com\/blog\/?p=3588"},"modified":"2013-03-11T21:31:02","modified_gmt":"2013-03-11T21:31:02","slug":"week-9-makin-it","status":"publish","type":"post","link":"http:\/\/adjustedreality.com\/blog\/2013\/03\/11\/week-9-makin-it\/","title":{"rendered":"Week 9 – Makin’ It"},"content":{"rendered":"

This week started out a little rough – after a stepback week, you’re supposed to be rarin’ to go because you got so much damn rest.\u00a0 Well, instead, I did a shit ton of Scuba that weekend, and then partied for my birthday on Sunday night with decadent food and drinks.\u00a0 So, Monday, I woke up to a body and brain that was not sure it was really ready for another 3 week build, but… spoilers… I handled Week 1 just fine.<\/p>\n

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Food:<\/strong><\/p>\n

I said a lot of what would go here last week.\u00a0 I did go a little overboard on Saturday night with food (another 3000 calorie day), but I definitely earned it with what I burned that day.\u00a0 All the other days were pretty much the picture of clockwork.<\/p>\n

Last week we sorta did the “leftovers of the batch cook” thing and threw together meals and ate out a few times (at healthy approved places).\u00a0 Calorie counts and DQ score seemed about on par with last week, but activity was way up, so in theory, I should be losing weight.\u00a0 I hopped on the scale very sporadically so I don’t have a great reference point (the highest was Monday with the triple whammy of bloated from TOM, bloated from Scuba, and a 2000 calorie birthdayfest for dinner, and the lowest was Thursday – but I think that may have been the only scale hopping I did this week).<\/p>\n

This week we have a menu and schedule and have batch cooked for the week so lets see how things go.\u00a0 Two planned splurges: birthday Brazillian Steakhouse for Zliten on Thursday, and catered pasta lunch out with the company.\u00a0 Thursday, I plan to just enjoy and make that the majority of my food that day.\u00a0 Friday, I plan to have a big breakfast so that I’m not super hungry and overeat on refined grains and fatty sauce.\u00a0 Saturday, we are celebrating our birthday with friends at the bar, but will have a 3.5 hour training session and healthy lunch that day, so I’ll have earned it.<\/p>\n

That being said – 3 days in a row where I won’t be eating completely clean.\u00a0 So I don’t have high hopes for the scale, but who knows, miracles could happen.<\/p>\n

Last week, by the numbers…<\/p>\n

Monday: 28 DQ score – 1726 calories
\nTuesday: 26 DQ score – 1724 calories
\nWednesday: 26 DQ score – 1744 calories
\nThursday: 21 DQ score – 1982 calories
\nFriday: 22 DQ score – 1641 calories
\nSaturday: 15 DQ score\u00a0 – 2971 calories
\nSunday: 24 DQ score – 1405 calories<\/p>\n

Avg DQ Score: 23<\/p>\n

Avg Calories: 1884 calories consumed.\u00a0 Don’t have great burn stats because I lost my fitbit. \ud83d\ude41 (Average from this time last month was 2261).\u00a0 So, average deficit was 377, so about .75 lbs I should have lost.<\/p>\n

Weight: fluctuated from 184.2 to 189.0 (triple whammy day).<\/p>\n

I really really may need to do some daily weighing and charting to see any sort of pattern here that might make me not want to tear my hair out, when my deficit is about 25% or less of the fluctuations I see during each week.\u00a0 From my tracking here, it looks as if I’m scratching and clawing to get a small deficit and it will take me weeks if not months to see meaningful progress even if the numbers are indeed matching up with what I’m doing.\u00a0 I’ve been starting to play around with Training Peaks, and I’ll track my weight there.<\/p>\n

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Training:<\/strong><\/p>\n

Like I said, I went into the week a little unsure, but I feel pretty great about rocking out the first week of Build 2.<\/p>\n

Weights:<\/strong> Back to heavy weights – Monday was rough and I didn’t increase any weights (frankly, had trouble with some of them I was doing 2 weeks ago), but I set either weight or rep PRs on each thing on Wednesday.\u00a0 Two more weeks of the heavy stuff until I move onto maintenance weights for the rest of the year.<\/p>\n

Swim:<\/strong> Swim is my favorite this week.\u00a0 I had an easy swim Monday that just felt like butter.\u00a0 Scuba definitely was the equivalent of drills in the water and I just felt long and lean and awesome.\u00a0 Wednesday, I did my first speedwork in a while – 6x300m, aiming for as close to 2 min\/100m as possible with 75m recovery in the\u00a0 middles.\u00a0 I am really finding some love with hurting myself looking at that black line.\u00a0 Then, on Saturday, after swim, bike, and lunch, we did our March swim test.\u00a0 After a warm up, I got going and am finding that with swimming fast, the pain comes in 3 stages – 1) I start going fast, I feel great. 2) I keep going fast, I feel like I’m going to die and OMG I have about 9\/10ths of the workout left, how am I going to do this.\u00a0 3) About halfway through, the pain dulls to a sustainable level of uncomfortable, my stroke really settles in, and I FEEL like I’m going slower because it’s easier, but it’s not.<\/p>\n

But, my super happy was: I finally broke the 2 min\/100m barrier (1:51\/100m).\u00a0 My swim test: 19:30 for 1050m.\u00a0 Beat my time last month by 1 min 15 seconds.\u00a0 I know these increases are going to stop being so epic each month, but for now, I love it.<\/p>\n

Bike:<\/strong> Trainer rides are trainer-ific.\u00a0 I’m liking using oranges for fuel instead of jelly beans (at least at home).\u00a0 Having trouble getting my HR up on the trainer.\u00a0 I’ll try it next week.\u00a0 My happy is I DID get to ride outside.\u00a0 Confession: if you gave me the opportunity and if it would properly prepare me for the race, 99 out of 100 times I’ll chose the trainer.\u00a0 There are no cars, no weather, no stoplights, no clipping and unclipping pedals… and I don’t get a chance to watch awesome action movies.\u00a0 However, we are going to do two metrics this spring, and the trainer doesn’t really do much for preparing one for hills, so it’s back to braving the outdoors.\u00a0 But I did enjoy it.<\/p>\n

Run:<\/strong> Now that I have been cleared to do some zone 3 running, it’s ALL I want to do.\u00a0 We did two runs with a 15 min tempo in the middle.\u00a0 Then, Saturday’s run was supposed to be an easy Zone 1\/2 run, but we were both feeling good, and my HR monitor was not really working properly, so I definitely was running at the top of zone 2\/a little into zone 3.\u00a0 This week, my goal is to cool it on the easy runs.\u00a0 One fully easy, one with a 20 min tempo, and one with some hill repeats.\u00a0 Although, it’s nice to have finished with a total pace in the 10s.<\/p>\n

Monday: Weights: MS Phase – Day 3 + Stretching<\/a> 00:40Swim: Magical Fishie Day<\/a> 1590 m\/35:00.
\nTuesday: Bike: Trainer + Hellboy<\/a> 16.1 mi\/45:00. Lunch Run + Tempo<\/a> 3.25 mi\/37:15
\nWednesday: Weights: MS Phase Day 4<\/a> – 45:00. Swim: Speedwork 3×6 min sets<\/a> 1350 m 00:32
\nThursday: Bike: Trainer w\/Tempo: Futurama: Be…<\/a> 17.72 mi\/45:00.\u00a0 Run: Lunch Run + Tempo<\/a> 3.1 mi 33:05.
\nFriday: off
\nSaturday: Bike: Shoal Creek Loop<\/a> 14.24 mi\/1:00. Run: Neighborhood Loops<\/a> 5.17 mi\/01:00. Swim: 1050m Speed Test<\/a> 1050 m\/19:30.
\nSunday: off<\/p>\n

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Other things:<\/strong><\/p>\n

We got to fulfill our monthly allotment of gaming by playing games with the ‘rents early in the day Saturday, and games with the neighbors that evening.\u00a0 I only won one game.\u00a0 Sadface. \ud83d\ude41<\/p>\n

We may have already signed up for Advanced Scuba class on March’s stepback week.\u00a0 Because we are addicted and also insane.\u00a0 This time we get to go down to 85 feet and also go diving at night! Fun!<\/p>\n

Sunday was an awesomely productive day, while also being relaxing because I was home all day.\u00a0\u00a0\u00a0 These are the things I did:<\/p>\n