All you can eat Stec

So… Planning this next week is going to be rough….. lets see…

I need to get over to Bend but I’ve got 2 dinner programs (4 hours away from each other and 3 hours away from bend) that I’ve got to promote.  So I guess Bend is going to have to take another week for the team b/c I can’t make it there and back in a day…. or can I?

I just realized that 100% of you have no idea what I’m talking about.  Ok, imagine the state of oregon.  Take the bottom 2/3rds of it and all those towns have psychiatrists that I need to leave samples to. And they use a TON of what I have.

Cliff notes:  I drive 1000-1500 miles a week and still half the territory is screaming for samples.

Oh, and I absolutly love it when some random office in BFE calls for samples, so I drive 3 hours there and 3 back to get it to them and I show up "the doctor only has time for a signature….."  ok…. Is there a better time?  I can wait? "no… "  nice.

But its a great job and I feel important so thats good.

On with the planning!

Monday:  BIG day in Eugene; Bike ride morning; Lift After work
Tuesday: Run in the morning, head to Bend (key doctors only) or finish in Eugene
Wednesday: Lift in the morning, head to Medford (stay night in medford)
Thursday:  Drive back to Eugene, get run in when possible
Friday: Lunch in Florence, rest for 10K tomorrow
Saturday: SCANDIA RUN 8AM 10K WOOT! WOOT!

Well it was a great week.  I felt good the entire time and I felt like I met most of my goals.  In addition to lifting 3 times and doing cardio 5 times this week, I signed up for the 10k next Saturday in Junction City.  It’ll be nice to get a baseline to see how fast (err.. slow) I really am.  I also felt like I really improved on the squat, especially on my form.  I’m starting to hit a weight thats difficult using Rippetoes workout program and my form is still pretty solid.

Exercise:
Three Lifting workouts
4+ hours of cardio per week that includes:
One swimming workout (800 meters) — 1 session
At least one hour of running (22.8 miles) — 4 sessions (Most miles in one week)
I didn’t get a bike workout in this week.  Next week for sure.  Going to cut one run out.
Food:
Avg 2823 Calories per day
27% fat
38% Carbohydrate
33% Protein
One Cheat meal on Saturday (1348 calories)

Had a very good week, for the week:

Exercise:
Three Lifting workouts
5+ hours of cardio per week that includes:
One swimming workout (1.2 miles) — 1 session
At least one hour of running (15.02 miles) — 3 sessions
At least one hour of biking (14.32 miles) — 1 session

Food:
Avg 2592 Calories per day
21% fat
46% Carbohydrate
32% Protein

I felt pretty good this week.  It was kinda a busy one but because I planned ahead and knew what I was going to do everything fell into place as far as workouts go.  I felt a little frustrated at the end of the week and completely changed how I measure — especially the hip, thigh, and waist measurements so I threw out all the data from previous measurements on those.  My measuring used to come from fitday.com, but because that site is unreliable and worthless I changed to the bodyspace measurements.  Oh, and my bicep measurement went down as well and I don’t know exactly why, but going forward lets see what happens.  I’m going to try get a few important measurements at least bi-weekly so I can see how to adjust my diet.

Alrighty, new week ahead so lets set some goals.  This week may be a little difficult - I’m meeting with the boss (VERY articulate, but thats another rant) on monday and I’m going to get up early and run or swim before the meeting.  Also going to a Queens of the Stone Age with the wifey on Wednesday night, so I gotta get that cardio in beforehand.  Because of the busy Monday and Wednesday I’m lifting T-Th-Sat and doing Cardio M-Sat.

Goals:
1.  Three Lifting workouts per week
2.  5+ hours of cardio per week that includes:
a.  One swimming workout
b.  At least one hour of running
c.  At least one hour of biking

Other Changes:
Going to drink more water. I’ve been hitting about a gallon a day — Going to go for a gallon and a half.

I busted it out this week — Ate right and met all 5 of the following goals:

1.  Three Lifting workouts per week
2.  5+ hours of cardio per week that includes:
a.  One swimming workout
b.  At least one hour of running
c.  At least one hour of biking

2h 40m of running — 15.8 miles (ran a NICE 10 miler with jake in the jogging stroller)
1h 46m of biking
1h 50m of weight lifting (3 sessons)
45 minutes of swimming (.8 miles lap swim)

Avg calories: 2499
Fat 23/Carb 43/Protein 33

Avg calories burned: 3183

Sprint Triathalon on Saturday with my brother was a blast.  I learned that I got a lot of work to do.

I’m a better runner and swimmer than my brother technique wise, but his cardiovasular superiority rubbed me into the ground on both events.  Some of his spokes flew off in the middle of the bike ride so I was able to gain a little bit of ground there.

I REALLY need to work on my cardio before I do one of these things again.  In the middle of the swim I was winded and resorted to a breath stroke and I think that started my downfall for the rest of the run, since that stroke uses a lot of legs.  Swimming with all those people is rough — its hard to keep concentration when someone is punching you every 10 seconds.

My bicyciling needs some work too.  And once I started running it was an hour and a half into the race it was a challenge to stay above 9 minutes/mile.  ouch!  Anyways, I’m commited to getting my training going starting monday and busting it out during the off season and coming back to smoke my brother next year… or at least being able to compete with him.
Oh, and I’ll post a video with footage of the race and pictures so you guys can see how much I sucked.  Might be a bit painful for me to watch now but will be nice next year when I’m more fit.

Just took some measurements and althought they could be a lot worse — yikes — I can’t wait till next week so I can get into the rythm of working out daily.  Vacation, out-of-state meetings, and moving didn’t help.

But lets be honest, it could be a lot worse.  I was able to eat semi-heathily and lose a bit of body fat.

So over the past few weeks I had a long vacation with the in-laws, a district meeting, and picked up the entire family and moved 75 miles north to the city of eugene oregon.  I have to say I am very stoaked about the situation — I love Eugene there are so many bonuses:

• Running and biking trails ALL OVER the place.  A quarter mile away I can hop on a trail that goes for miles north, south, east or west.
• A swimming park a few miles away.  Havent checked details or prices.
• Albertsons right across the street!  Woot!  No more running out of chicken and eating cookies.

And to top it off we have a 3-car garage.  Full-on gym (look for pictures soon).

This Saturday is the triathalon so I’m not going to be doing a lot of lifting.  Running biking and swimming monday-Thursday and taking Friday easy.  Also going to eat a LOT.  (staying heathly though)

Look forward to next week when I’ll be back into the rythm.

Finally this week I made it to the chiropractor a couple times and things are starting to feel better in the neck area.

But this week will pose a challenge:

Fri-Mon — In Laws (Very difficult to eat not too hard to exercise)
Mon-Thursday — District meeting in Southern Washington (Difficult to eat multiple times but not difficult to eat healthy, Very difficult to exercise)
Here’s the plan: 

I’m going to do everything I can to eat plenty of good things and limit the bad. Of course I can’t track calories so I just have to figure out tricks to eat every 3 hours.

For Exercise:
Fri - Run
Sat - HIIT
Sun - Rest
Mon - Run
Tue - HIIT
Wed - Hiking trip with group (team building activity)
Thur - Should be home later that night - can lift

So I started off the week and hit they gym hard on monday.  To work on my traps, I did 3×10 dumbell shrugs and 3×10 shrugs lying face down on the incline bench.  I’m usually pretty careful with keeping my neck straight during the incline shrugs but because there was a bar on the bench i was LAZY and did the shrugs with my neck crammed against the bench.  Bad idea.

So for the rest of the week I had a very sore neck, and after thursday I decided to give it a good rest (Fri, Sat, Sun).  To cap it all off Saturday morning started with a slight cold thats getting worse by the hour.  Hopefully I’ll be ready to roll on monday because I’d like to get as much bodywork in before my brother-in-law Mark comes from across the country and we’re going to be out of town.

I did do a lot better at drinking water, so that’s a plus.
June 10-16
Avg Calories:  2352
Avg Fat:  57 (22%)
Avg Carb: 283 (43%)
Avg Protein:  194 (34%)

Exercise:
Cardio: 1 (52 min at HR3 (4.7 miles)
Lifting: 2 days (44, 55 min each)
Sports:  1 day (softball)
Days off: 3 (Fri, Saturday, Sunday)
To improve next week:
#1 - Get healthy
#2 - minimize damage in spending time with in-laws