{"id":6568,"date":"2017-01-09T10:49:38","date_gmt":"2017-01-09T16:49:38","guid":{"rendered":"http:\/\/adjustedreality.com\/blog\/?p=6568"},"modified":"2017-01-09T10:49:38","modified_gmt":"2017-01-09T16:49:38","slug":"this-month-this-week-right-now","status":"publish","type":"post","link":"http:\/\/adjustedreality.com\/blog\/2017\/01\/09\/this-month-this-week-right-now\/","title":{"rendered":"This month, this week, right now."},"content":{"rendered":"<p>There&#8217;s really no getting around it, January is a great time to reset your goals and figure out who you want to be.\u00a0 It&#8217;s not that other times of the year are BAD, but look at it this way:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone  wp-image-6581\" src=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-1.jpg\" alt=\"jan9-1\" width=\"400\" height=\"400\" srcset=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-1.jpg 600w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-1-150x150.jpg 150w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-1-300x300.jpg 300w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-1-88x88.jpg 88w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><em>This is January kind of summed up in one picture.<\/em><\/p>\n<ul>\n<li>We&#8217;ve come off a few days\/weeks\/months of debauchery.\u00a0 We have had our proverbial mardi gras, and we&#8217;re actually physically and mentally ready for lent.<\/li>\n<li>Everyone is doing it.\u00a0 It&#8217;s fun to be surrounded with a bunch of positive people who are actually motivated and working towards bettering themselves &#8211; even if it&#8217;s just for the 2-3 weeks that the average resolution lasts.<\/li>\n<li>It&#8217;s no secret that I think January is the worst month, but come on, you have to agree.\u00a0 There are no super fun holidays, the outdoors are out to kill us in one way or another (cold or allergies), it&#8217;s dark all the time, and it&#8217;s just lame.\u00a0 You have to bring your OWN positivity to January if you want to be happy.<\/li>\n<\/ul>\n<p>Even though I don&#8217;t think it&#8217;s the only time for a fresh start, it&#8217;s a perfect time for one.\u00a0 So, here&#8217;s my month, my week, and my right nows.\u00a0 Let&#8217;s start broad and work our way down.<\/p>\n<p><strong>This month:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone  wp-image-6585\" src=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-5.jpg\" alt=\"jan9-5\" width=\"402\" height=\"403\" srcset=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-5.jpg 598w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-5-150x150.jpg 150w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-5-300x300.jpg 300w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-5-88x88.jpg 88w\" sizes=\"(max-width: 402px) 100vw, 402px\" \/><\/p>\n<p><em>A new word that&#8217;s in my vocabulary this month: swim pajamas (ie, clothes to change into after swimming at night so I don&#8217;t have to put real ones on)<\/em><\/p>\n<ul>\n<li>Make progress in my triathlon coaching class.\u00a0 I&#8217;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.<\/li>\n<li>Create a training plan for this month and follow it.\u00a0 Whatever, whenever sessions time is over, it&#8217;s time to be more specific and more precise.<\/li>\n<li>No wine, champagne, or alcohol.\u00a0 Beer is allowed in reasonable quantities that fit within my calorie range.\u00a0 Even though I&#8217;m mostly on the 0 level of nicotine e-cig &#8211; so it&#8217;s mostly hand-to-mouth habit and a little flavor at this point &#8211; don&#8217;t do that as stress relief or appetite relief at night.<\/li>\n<li>30 minutes of cycling per day.\u00a0 Instead of run streaking, I&#8217;m bike streaking this year.\u00a0 The benefits I can see so far are: more bike volume, more time on my TT bike even if it&#8217;s just in 30 minute increments, 30 mins is doable in the AM without a crazy alarm but also establishes a habit, and it&#8217;s easy to do inside because the air is trying to kill me.<\/li>\n<li>Eat good food, mostly, and track it.\u00a0 I haven&#8217;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.\u00a0 I just want to go back to what I know works for me and feels good.\n<ul>\n<li>Track all the food.\u00a0 Weigh every day starting January 9th (giving myself one week of eating like a human before I have to face the scale).\u00a0 I WANT METRICS.<\/li>\n<li>5 servings MINIMUM of fruits and veggies per day.<\/li>\n<li>Aim for -500 to -1000 calories according to fitbit as hunger dictates (some days, I had zero problems with -1000, some days,\u00a0 -500 was a stretch).<\/li>\n<li>20-30g protein per meal, smaller amounts in snacks to equal about 100g per day.\u00a0 40-60g fat, incorporating plant sources like nuts.\u00a0 25g fiber.\u00a0 Carbs vary per activity level.<\/li>\n<\/ul>\n<\/li>\n<li>Racing\u00a0 &#8211; apparently we have the itch to go do all the things, because we&#8217;re committed to three in the next month or so.\u00a0 All of it is totally great and kosher to compliment IM training, so I&#8217;m all for it!<\/li>\n<\/ul>\n<p><strong>This week:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone  wp-image-6584\" src=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan8-4.jpg\" alt=\"jan8-4\" width=\"399\" height=\"400\" srcset=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan8-4.jpg 598w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan8-4-150x150.jpg 150w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan8-4-300x300.jpg 300w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan8-4-88x88.jpg 88w\" sizes=\"(max-width: 399px) 100vw, 399px\" \/><\/p>\n<p><em>This week I reminded myself that you get beans and rice and chicken and tortillas after 11 miles on the treadmill.<\/em><\/p>\n<p>Enough of that.\u00a0 A little overwhelming, right?\u00a0 Let&#8217;s break it up into just the weeklies&#8230;<\/p>\n<p>Last week I hit about 90% of the training I planned:<\/p>\n<ul>\n<li>30 mins of cycling per day &#8211; 100% done!<\/li>\n<li>1 longer swim (40+ mins) &#8211; 100% done! (2050m in 41:30)<\/li>\n<li>1 longer run (10+ miles) &#8211; 100% done (11 miles in 1:59:40)<\/li>\n<li>cycle class and a long trainer ride (3-4 hours) 100% done!\u00a0 3:45 for 80 miles on the trainer<\/li>\n<li>Lifetime Indoor Triathlon (10 min swim, 30 min bike, 20 min run) &#8211; 100% done! (still waiting on results)<\/li>\n<li>2 weights sessions &#8211; 50% &#8211; missed one day because my body was worn out<\/li>\n<li>Stretching, rolling, or massage legs every night &#8211; 85% &#8211; missed one day<\/li>\n<\/ul>\n<p>This week, I plan to do (this should look fairly similar):<\/p>\n<ul>\n<li>30 mins of cycling per day<\/li>\n<li>1 lunch swim and 1 longer swim (50 mins)<\/li>\n<li>1 gentle speedwork session 3-6 miles and\u00a0 1 longer run (12+ miles)<\/li>\n<li>cycle class and a long TT trainer<\/li>\n<li>2 weights sessions<\/li>\n<li>stretching, rolling, or massage legs every night<\/li>\n<\/ul>\n<p>Last week I did Chapter 10 for my triathlon class.\u00a0 This week I will do Chapter 11.<\/p>\n<p>Last week I tracked my calories for 2200 average each day with -750 deficit.\u00a0 My ratios were 115g protein, 55g fat, 32g fiber, and 278g carbs per day.\u00a0 This week I will continue to do the same thing.\u00a0 While I&#8217;d *like* to adhere to that -1000 more strictly, it&#8217;s training suicide to not eat when I&#8217;m hungry.<\/p>\n<p>Last week I did not weigh myself.\u00a0 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).\u00a0 This is goal post #1 for weight loss, I&#8217;ll reset again once I get there.<\/p>\n<p>Last week I drank 11 beers.\u00a0 This week I&#8217;ll aim to do the same or less.<\/p>\n<p>Last week, I got decent sleep, but my schedule is still off from vacation so it was later than I&#8217;d like and not a full 8 hours every night.\u00a0 The goal this week is to be asleep by 11pm every weeknight and get 8 hours every night (baby steps).<\/p>\n<p>Last week&#8217;s to do was get an appointment for the eye doctor and take down outside lights.\u00a0 We did both and the appointments are on 1\/27.\u00a0 This week&#8217;s to do is to clean out the cars and take down our tree (I know, I know, I just *couldn&#8217;t* this weekend, it was entirely too sad).<\/p>\n<p><strong>Right now:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone  wp-image-6582\" src=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-3.jpg\" alt=\"jan9-3\" width=\"400\" height=\"401\" srcset=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-3.jpg 594w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-3-150x150.jpg 150w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-3-300x300.jpg 300w, http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2017\/01\/Jan9-3-88x88.jpg 88w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><em>I&#8217;ll treasure any of these #goplayoutside days I get in January and be happy instead of pissed off so many of them are inside.<\/em><\/p>\n<p>Still a little too big picture?\u00a0 Well, this is what I&#8217;m doing right now to accomplish those goals:<\/p>\n<ul>\n<li>Stay the #^$@ off facebook.\u00a0 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.\u00a0 Bad juju.<\/li>\n<li>#goplayinside &#8211; Rather than being depressed about it, I&#8217;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&#8217;m suffering right now, and this is ok.\u00a0 I&#8217;ll appreciate playing outside more once I can.<\/li>\n<li>I&#8217;m going to count down the days until recovery week just like I count down the seconds on a difficult bike interval.\u00a0 Since I&#8217;m pushing the volume on the weeks leading up to it, I&#8217;m making sure they are pretty dang mellow.\u00a0 I am currently 14 days from recovery week.\u00a0 Tomorrow I&#8217;ll be 13.\u00a0 And once that&#8217;s done, I&#8217;ll have block #1 of 3.5 under my belt.<\/li>\n<li>Focus on consistency.\u00a0 Aristotle is so right &#8211; we are what we repeatedly do.\u00a0 Patience, persistence, and good habits.<\/li>\n<\/ul>\n<p>And with that, I&#8217;m off to kick Monday&#8217;s ass!\u00a0 Have a great week everyone!<\/p>\n<div data-counters='1' data-style='square' data-size='regular' data-url='http:\/\/adjustedreality.com\/blog\/2017\/01\/09\/this-month-this-week-right-now\/' data-title='This month, this week, right now.' class='linksalpha_container linksalpha_app_3'><a href='\/\/www.linksalpha.com\/share?network='facebook' class='linksalpha_icon_facebook'><\/a><a href='\/\/www.linksalpha.com\/share?network='twitter' class='linksalpha_icon_twitter'><\/a><a href='\/\/www.linksalpha.com\/share?network='googleplus' class='linksalpha_icon_googleplus'><\/a><a href='\/\/www.linksalpha.com\/share?network='mail' class='linksalpha_icon_mail'><\/a><\/div><div data-position='' data-url='http:\/\/adjustedreality.com\/blog\/2017\/01\/09\/this-month-this-week-right-now\/' data-title='This month, this week, right now.' class='linksalpha_container linksalpha_app_7'><a href='\/\/www.linksalpha.com\/share?network='facebook' class='linksalpha_icon_facebook'><\/a><a href='\/\/www.linksalpha.com\/share?network='twitter' class='linksalpha_icon_twitter'><\/a><a href='\/\/www.linksalpha.com\/share?network='googleplus' class='linksalpha_icon_googleplus'><\/a><a href='\/\/www.linksalpha.com\/share?network='mail' class='linksalpha_icon_mail'><\/a><\/div><div class=\"fcbkbttn_buttons_block\" id=\"fcbkbttn_left\"><div class=\"fcbkbttn_like \"><fb:like href=\"http:\/\/adjustedreality.com\/blog\/2017\/01\/09\/this-month-this-week-right-now\/\" action=\"like\" colorscheme=\"light\" layout=\"standard\" show-faces='false' width=\"225px\" size=\"small\"><\/fb:like><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>There&#8217;s really no getting around it, January is a great time to reset your goals and figure out who you want to be.\u00a0 It&#8217;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&#8217;ve come off a few days\/weeks\/months [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","jetpack_publicize_message":""},"categories":[1],"tags":[86,17,75,20,81,60,29,94,89],"jetpack_featured_media_url":"","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paUhDu-1HW","_links":{"self":[{"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/posts\/6568"}],"collection":[{"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/comments?post=6568"}],"version-history":[{"count":4,"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/posts\/6568\/revisions"}],"predecessor-version":[{"id":6587,"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/posts\/6568\/revisions\/6587"}],"wp:attachment":[{"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/media?parent=6568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/categories?post=6568"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/tags?post=6568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}