{"id":5568,"date":"2016-02-09T17:47:44","date_gmt":"2016-02-09T23:47:44","guid":{"rendered":"http:\/\/adjustedreality.com\/blog\/?p=5568"},"modified":"2016-04-12T18:45:55","modified_gmt":"2016-04-13T00:45:55","slug":"rejuvenated-not-exhausted","status":"publish","type":"post","link":"https:\/\/adjustedreality.com\/blog\/2016\/02\/09\/rejuvenated-not-exhausted\/","title":{"rendered":"Rejuvenated, not exhausted"},"content":{"rendered":"<p>Feeling a little draggy after a pretty amazing weekend, which included bikes in the sunshine, sportsball, an amazing Indian food feast with friends, video and card games.\u00a0 Oh, and a few miles of running.\u00a0 I&#8217;m glad that the next few days are fairly mellow and plans-less.\u00a0 Even though I feel rejuvenated from the fun, not exhausted, I&#8217;m still going to need chill time and lots of extra sleep (hello 10+ hours last night).<\/p>\n<p>Training:<\/p>\n<p><a href=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-2.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone  wp-image-5570\" src=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-2.jpg\" alt=\"Feb9-2\" width=\"399\" height=\"401\" srcset=\"https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-2.jpg 575w, https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-2-150x150.jpg 150w, https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-2-298x300.jpg 298w\" sizes=\"(max-width: 399px) 100vw, 399px\" \/><\/a><\/p>\n<p><em>Got &#8216;er done, even though it took a shit ton of negotiation during the last 5 or so miles.<\/em><\/p>\n<p>Cutting my running down to 3x week and following this plan was absolutely the right thing to do.\u00a0 My hip is not 100% completely happy, but it&#8217;s not bad, and it&#8217;s not getting worse, and I need to get a FEW weeks of training in before I taper, so I&#8217;m dealing with it.<\/p>\n<p>I had a pretty spectacular tempo session Thursday at lunch on fresh legs.\u00a0 That was fun.\u00a0 I really enjoyed the perfect temps and sunshine and that my legs and lungs were just a-ok flying at 9-something pace for quite a while, even dealing with the hills.<\/p>\n<p>My long run wasn&#8217;t quite as spectacular, but I put in the work and did pretty much exactly what I set out to do (first 10 easy, last 8 descending the pace to at least 11:30\/mile total average), even if it took a lot of focusing on THIS IS WHAT IM DOING RIGHT NOW.<\/p>\n<p>Last week, I took one extra day off &#8211; 5 days on instead of 6, and did one day easy instead of speedwork (I hadn&#8217;t yet started following the new plan yet), and I forgot about weights. Other than that, everything pretty much went according to plan&#8230; at least the new plan.<\/p>\n<ul>\n<li><strong>Run 3-4 times this week.\u00a0 Try to alternate days or give plenty of time in between runs and run as long as possible each time.<\/strong><\/li>\n<li><strong>Try to make one of those 18-20 miles if my hip agrees (or if not, as long as possible).<\/strong><\/li>\n<li><strong>15 mins of bike\/swim\/stretch each day (at least on average).<br \/>\n<\/strong><\/li>\n<li>One bodyweight session.<\/li>\n<\/ul>\n<p>This week&#8217;s schedule is actually less loosey goosey than normal, so the goals are pretty easy to lay out.\u00a0 One speed session today, one tempo run Thursday, and finally putting up a 20 miler this weekend, plus 3 bikes or swims (30-60 mins at a time).\u00a0 I&#8217;m going to keep that weights thing up there as wishful thinking, but it may be worth admitting defeat until next cycle.<\/p>\n<ul>\n<li>Monday: 55 min spin after work at home (check)<\/li>\n<li>Tuesday: 1 mile warm up, 3&#215;1 miles @9-9:30\/mile, .25 miles between each recovery, 1 mile cooldown before work or at lunch<\/li>\n<li>Wednesday: 30 min swim at lunch<\/li>\n<li>Thursday: 1 mile warmup, 5 miles tempo pace (9:30-10 min\/miles), short cooldown at lunch<\/li>\n<li>Friday: 30 min swim at lunch<\/li>\n<li>Saturday: 20 mile run, no slower than 11:30 min\/mile by the end<\/li>\n<li>Sunday: off (will be active that day hiking, but nothing formal)<\/li>\n<\/ul>\n<p>Food\/Scale<\/p>\n<p><a href=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone  wp-image-5572\" src=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-1.jpg\" alt=\"Feb9-1\" width=\"400\" height=\"399\" srcset=\"https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-1.jpg 573w, https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-1-150x150.jpg 150w, https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-1-300x300.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<p><em>Oops, that was supposed to be grilled, not fried.\u00a0 But it was yummy.<\/em><\/p>\n<p>The end of the week went to restaurant land, and I slacked on even tracking over the weekend, which involved a lot of things that you would not put in the category of healthy.<\/p>\n<ul>\n<li>Continue tracking food and trying to hit the -500 calorie mark and keeping an eye on macros.<\/li>\n<li><strong>Weigh a few times a week<\/strong><\/li>\n<li>Happy hour after work Wed or Thurs (not AND), and Saturday evening drinks.\u00a0 Das all.<\/li>\n<li>I have plenty of food at home.\u00a0 Let\u2019s try for THREE or less meals out this week.<\/li>\n<li><strong>Moar snack veggies.\u00a0 I\u2019ve been good at keeping my calories under control but I could use an infusion of the good stuff in my life.\u00a0 I bet I\u2019d feel better.<\/strong><\/li>\n<\/ul>\n<p>I fell off tracking on Thursday night and was so busy all weekend I just never got back to it.\u00a0 I can track from my phone though, so I don&#8217;t have a great excuse.\u00a0 Just&#8230; I guess after being diligent for 5 weeks and seeing very little results made me throw a subconscious pity party.\u00a0 Ah well.\u00a0 Back to tracking because the alternative is just gaining more weight. \ud83d\ude1b<\/p>\n<p>There were more days of booze than there should be for an athlete.\u00a0 However, I&#8217;m actually pretty happy because I didn&#8217;t completely overdo it any one day, so I guess that&#8217;s baby steps?\u00a0 I think being a little less restrictive on the amount of days means I&#8217;m less likely to want to &#8220;get it all out in one night&#8221; and go crazy.<\/p>\n<p>Went out 5 times.\u00a0 That&#8217;s more than 3.\u00a0 To be fair, 2 of those were Saturday after an 18 mile long run, and were plans with people, but I could have probably been a little more responsible during the week.<\/p>\n<p>I&#8217;m going to keep it simple this week, especially because we&#8217;re doing this Stay-cation thing over the long weekend:<\/p>\n<ul>\n<li>Track all my food and stick to my macros\/calorie range (-500 w\/activity)<\/li>\n<li>Weigh a few times this week<\/li>\n<li>I&#8217;m not going to specify an amount for booze but it needs to not compromise my a) calorie count b) sleep schedule c) workouts<\/li>\n<\/ul>\n<p>A few weeks from now I&#8217;ll be hitting this section hard, but for now, I just need to make sure I don&#8217;t gain the &#8220;marathon 5&#8221; I tend to.<\/p>\n<p>Life:<\/p>\n<p><a href=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-3.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone  wp-image-5571\" src=\"http:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-3.jpg\" alt=\"Feb9-3\" width=\"399\" height=\"400\" srcset=\"https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-3.jpg 576w, https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-3-150x150.jpg 150w, https:\/\/adjustedreality.com\/blog\/wp-content\/uploads\/2016\/02\/Feb9-3-300x300.jpg 300w\" sizes=\"(max-width: 399px) 100vw, 399px\" \/><\/a><\/p>\n<p><em>Go Broncos!\u00a0 We may not be that into football but we wore the right colors at least. \ud83d\ude42<\/em><\/p>\n<p>While I had a few holes in the training and food parts, I actually had a pretty fabulous week.<\/p>\n<p>The first part of the week was relaxing, and then we were super social and I didn&#8217;t hate it at all!\u00a0 I hung out with 4 different groups of friends and family peeps.\u00a0 I got to check out THREE new restaurants.\u00a0 I&#8217;m in such a better mental place than I was a few months ago, because this was all FUN to me, not an experience to endure until I could get to my couch.<\/p>\n<p>I also got to play some video games, ride my bike in the sunshine without any attention to anything but happiness watts, and color a bit more.<\/p>\n<p>We started a little bit of the ground work on the kitchen remodel.\u00a0 I have a bit of an idea on colors, scope, and we&#8217;ve talked to the handy side of the family and asked if they&#8217;d help with oversight or babysitting contractors.\u00a0 I don&#8217;t think we&#8217;re getting much further until we&#8217;re willing to go price things and we&#8217;re not there yet.<\/p>\n<ul>\n<li><strong>8 hours of sleep most<\/strong> <del>every<\/del> <strong>nights\u00a0<\/strong><\/li>\n<li><strong>Relax as much as possible.<\/strong><\/li>\n<li><strong>Maybe start scoping out things for our potential remodel project?<\/strong><\/li>\n<\/ul>\n<p>Worst was 6.5 hours one night, made up with 10 hours the next night.\u00a0 Overall, I&#8217;m sitting pretty with no sleep debt.<\/p>\n<p>This week, this is just kind of a list of the fun things we&#8217;re going to do as part of a staycation:<\/p>\n<ul>\n<li>Happy hour at Copper Lounge Thursday<\/li>\n<li>Eat pho with friends, walk to a movie matinee and dinner out Saturday<\/li>\n<li>Go to Enchanted Rock and grill up a great dinner Sunday<\/li>\n<li>Do something touristy downtown on Monday<\/li>\n<li>Do absolutely NO chores starting Saturday morning until Tuesday.<\/li>\n<li>Get 8 hours of sleep every night<\/li>\n<\/ul>\n<p>The theme this week is work hard, play hard, sleep hard.\u00a0 Heck yes.\u00a0 Bring it on.<\/p>\n<div data-counters='1' data-style='square' data-size='regular' data-url='https:\/\/adjustedreality.com\/blog\/2016\/02\/09\/rejuvenated-not-exhausted\/' data-title='Rejuvenated, not exhausted' 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='https:\/\/adjustedreality.com\/blog\/2016\/02\/09\/rejuvenated-not-exhausted\/' data-title='Rejuvenated, not exhausted' 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=\"https:\/\/adjustedreality.com\/blog\/2016\/02\/09\/rejuvenated-not-exhausted\/\" action=\"like\" colorscheme=\"light\" layout=\"standard\" show-faces='false' width=\"225px\" size=\"small\"><\/fb:like><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Feeling a little draggy after a pretty amazing weekend, which included bikes in the sunshine, sportsball, an amazing Indian food feast with friends, video and card games.\u00a0 Oh, and a few miles of running.\u00a0 I&#8217;m glad that the next few days are fairly mellow and plans-less.\u00a0 Even though I feel rejuvenated from the fun, not [&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":[39,29],"jetpack_featured_media_url":"","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paUhDu-1rO","_links":{"self":[{"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/posts\/5568"}],"collection":[{"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/comments?post=5568"}],"version-history":[{"count":4,"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/posts\/5568\/revisions"}],"predecessor-version":[{"id":5575,"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/posts\/5568\/revisions\/5575"}],"wp:attachment":[{"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/media?parent=5568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/categories?post=5568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adjustedreality.com\/blog\/wp-json\/wp\/v2\/tags?post=5568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}