Its crazy to think that Christmas was almost a week ago. So much stress, planning, visiting, spending, more spending, oh yeah and stress, did I say that already?....for one day. I guess I wouldnt have it any other way, at least for right now anyway. Im not saying we are 'Christmas with the Kranks' - run off somewhere south to spend christmas, but each year the kids get older, i think we creep closer to that. Knowing that i was going to loose two days because of both the gym and the pool closing for the holidays, the week was a little compressed last week. The boy also completed all his workouts ( 3) for the week last week and I am really proud of him for sticking to his commitment, again fingers crossed on how long it will last, but for now its great to have him come with me in the mornings.
The week went like this:
Monday: Weights/Cardio + 500m warm up/750m swim ( 15:05min)
Tuesday: 500m warm up swim/750m swim (16:10min)
Wednesday: 14.5km ride + 2mile run + 1500m swim
Thursday: Weights/Cardio
Friday: off
Saturday: off
Sunday: Weights/Cardio
So not too shabby. 3 swims, 3 theboy work outs and a good bike ride and a small run.
Over the next little while I am going to be focusing on the following things:
Biking: Longer Hill rides on a lower intensity setting ( 10-11)
Swimming: Kicking and keeping my hips up in the water
Running: Small hills, small runs on a lower intensity
Weights: Low weight and higher reps
I am hoping to really start to get my legs ready for hills. I did not do really well with the hills, ever, actually, but the bike part of the triathlon last summer really killed me. So instead of pretending they dont exist, I am really going to start getting over my hillphobia over the next couple of months.
So last week I talked a little about the changes I am trying to make to the food intake, i dont want to say diet, because its not a diet. So basically it goes like this:
Morning: Coffee, then yogurt around 10am ish
Lunch: Salad, if not a salad then something around the 600 calorie mark which could be a sandwich, or veggies or soup.
Dinner: Salad, if I had a salad for lunch then I dont have to have one for dinner. If i had something else for lunch then a salad has to make up 1/2 of my dinner plate. If no salad then the plate needs to be 1/2 veggies, 1/4 protein, 1/4 carbs.
Only veggies for seconds.
Night: 2L of water, no food if possible. If a snack is needed then cereal, or popcorn.
For me the Night is the hardest. I dont usually sleep well and can be up at like 2am for the day sometimes so the first thing i usually go for is a snack, and usually its a non healthy option because i am mad that I am awake and get pissed thinking how crappy my day is going to be because i cant sleep, which is hilarious, because then i get pissed because i just ate something that isnt helpful for what I am trying to do, which leaves me double cranky for the morning.
The only up side right now is that with all the exercise and double work out days, I am pretty tired most nights and have been sleeping most of the way through.
Now I know this may not be the right way to do things, and having a coffee primer in the morning and very little until lunch is probably not the way to go, this is what I am doing for now and aside from really really wanting lunch to roll around I think i have been doing alright. Now there is always going to be a couple of extras here and there, but I am trying to offset the next meal depending on what the extra has been that day.
For example, I had a couple of hand fulls of peanuts yesterday before dinner, so at dinner I cut my carb portion in half and added more veggies. Things like that.
This stuff usually doesnt go well for me, so I think just trying to be conscious of what I am eating and when is the real goal for now.
I will be really happy when the holiday part of the break is over, I find myself always having way more junk food options available in case we have friends or family drop by, so my will power is in constant flux. The couple weeks leading up to the break I didnt buy any junk food things and really enjoyed not having the temptation in the house, we will be going back to that very soon.
So that is it for another week, this week has been very good so far, so hopefully it will mean a #cigarSunday down the road.
Hope that you all have a safe, happy and healthy New Year!
All the best,
Sean "BigBoyRunning" Ryan
The week went like this:
Monday: Weights/Cardio + 500m warm up/750m swim ( 15:05min)
Tuesday: 500m warm up swim/750m swim (16:10min)
Wednesday: 14.5km ride + 2mile run + 1500m swim
Thursday: Weights/Cardio
Friday: off
Saturday: off
Sunday: Weights/Cardio
So not too shabby. 3 swims, 3 theboy work outs and a good bike ride and a small run.
Over the next little while I am going to be focusing on the following things:
Biking: Longer Hill rides on a lower intensity setting ( 10-11)
Swimming: Kicking and keeping my hips up in the water
Running: Small hills, small runs on a lower intensity
Weights: Low weight and higher reps
I am hoping to really start to get my legs ready for hills. I did not do really well with the hills, ever, actually, but the bike part of the triathlon last summer really killed me. So instead of pretending they dont exist, I am really going to start getting over my hillphobia over the next couple of months.
So last week I talked a little about the changes I am trying to make to the food intake, i dont want to say diet, because its not a diet. So basically it goes like this:
Morning: Coffee, then yogurt around 10am ish
Lunch: Salad, if not a salad then something around the 600 calorie mark which could be a sandwich, or veggies or soup.
Dinner: Salad, if I had a salad for lunch then I dont have to have one for dinner. If i had something else for lunch then a salad has to make up 1/2 of my dinner plate. If no salad then the plate needs to be 1/2 veggies, 1/4 protein, 1/4 carbs.
Only veggies for seconds.
Night: 2L of water, no food if possible. If a snack is needed then cereal, or popcorn.
For me the Night is the hardest. I dont usually sleep well and can be up at like 2am for the day sometimes so the first thing i usually go for is a snack, and usually its a non healthy option because i am mad that I am awake and get pissed thinking how crappy my day is going to be because i cant sleep, which is hilarious, because then i get pissed because i just ate something that isnt helpful for what I am trying to do, which leaves me double cranky for the morning.
The only up side right now is that with all the exercise and double work out days, I am pretty tired most nights and have been sleeping most of the way through.
Now I know this may not be the right way to do things, and having a coffee primer in the morning and very little until lunch is probably not the way to go, this is what I am doing for now and aside from really really wanting lunch to roll around I think i have been doing alright. Now there is always going to be a couple of extras here and there, but I am trying to offset the next meal depending on what the extra has been that day.
For example, I had a couple of hand fulls of peanuts yesterday before dinner, so at dinner I cut my carb portion in half and added more veggies. Things like that.
This stuff usually doesnt go well for me, so I think just trying to be conscious of what I am eating and when is the real goal for now.
I will be really happy when the holiday part of the break is over, I find myself always having way more junk food options available in case we have friends or family drop by, so my will power is in constant flux. The couple weeks leading up to the break I didnt buy any junk food things and really enjoyed not having the temptation in the house, we will be going back to that very soon.
So that is it for another week, this week has been very good so far, so hopefully it will mean a #cigarSunday down the road.
Hope that you all have a safe, happy and healthy New Year!
All the best,
Sean "BigBoyRunning" Ryan
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