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How did YOU work out today?? Yes..YOU!

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good day today.

the local track club does meets during the summer, and it was my first time racing on a track in 8 years. lot of fun getting the spikes back on and running fast.

2 mi warm-up
1600m race (won in 4:41; very solid time for my first race of the season)
400m race (won in 57; not horrible given the 10 minutes between the 400 and the mile)
6 mi run afterwards . . legs felt great
 
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yesterday:

60 min easy fartlek run

today:

1 mi warm-up
10 x 400 @ goal mile pace (67-70) w/ 60 sec jogging recovery
2 x 200 "sprint" w/ whatever i had left (ab. 30 sec for both)
1 mi cool-down

calves are still sore from racing in spikes, but they'll get over it. otherwise i feel fit but definitely spent.
 
20 mins cardio and some rotator cuff prehab

I'm beginning to enjoy cardio again :)

hey double-ewe out of curiosity how many calories do you consume every day?
 
sunyata said:
hey double-ewe out of curiosity how many calories do you consume every day?
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it's really something i should be more consistent about, but i'd say it's somewhere between 3500 and 4500. i mostly eat bread, pasta and meat, with fruits and vegetables whenever i feel like i need them. also a healthy amount of beer in there.

today's workout:

20 min warm-up
6 x 100m up-hill sprints
10 min jog
8 x 100m speed drills
20 min cool-down/stretching

also lawn-mowing and lots of playing w/ the dog.
 
whats your BW? Thats a lot but then again I guess you are doing a lot. Are you gaining now from your anaerobic work or just maintaining?

I only eat a shade over 3.5k. But 400g protein on a good day.
 
sunyata said:
whats your BW? Thats a lot but then again I guess you are doing a lot. Are you gaining now from your anaerobic work or just maintaining?
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i'm 6'2" and my "running weight" tends to stay between 165 and 170 (although it's been as high as 190 when i was lifting and not running). it really doesn't fluctuate between training phases too much, although i'm a little less gaunt than i was towards the end of my aerobic build-up.

today's workout:

2 mi warm-up
pyramid workout on the track: 2 x [200, 300, 400, 500, 400, 300, 200] (w/ recovery jog of the same length as the interval)
tried to keep the 2's and 3's @ 4:20/mi and the 4's and 5's at 4:40/mi
1 mi cool-down

pretty heavy drinking day yesterday, but started feeling good by the second half of my workout. basically got in 5k worth of running at/below goal mile pace.
 
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sunyata said:
I only eat a shade over 3.5k.QUOTE]

Speaking of 3.5K, I've been dieting on 2K/day, and have been losing roughly 3 lbs per week. Does this mean my maintanance would be around 3.5k?

The way I figured this was a 500cal/day deficit will lose a pound in a week. So if I'm loosing 3lbs/week, then I have a 1500cal/day deficit, which means my maintanance would be about 3.5K.

Or am I goofing up, because I'm basing this on TOTAL weight loss, which includes a lot of water and some muscle in addition to fat?
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You're cutting way too fast. I don't think you can crunch the numbers like that since whats happening right now to your body is that your metabolism is crashing. Also likely your endocrine system (your nuts) are probably being inhibited by the lack of calories which is further reducing your body's ability to partition food to musculature. My guess at least.

I'd shoot for 1 pound of weight loss a week.
 
floor pressing and DB Rowing and some aerobic work on stationary bike.

Gonna up my cardio soon to 45 minutes steady state.
 
sunyata said:
You're cutting way too fast. I don't think you can crunch the numbers like that since whats happening right now to your body is that your metabolism is crashing. Also likely your endocrine system (your nuts) are probably being inhibited by the lack of calories which is further reducing your body's ability to partition food to musculature. My guess at least.
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Part of what makes this so complicated is that I've only been on the diet for about 3 weeks. When I started I was 225. After I week, I was 217, and I'm guessing most of this was water loss, not having as much food in my stomach, etc. Second week I was 215, and by the end of the third week, I was 213.4.

So, really, I have no idea if my metabolism "crashed", or if the first week was mostly water, and that I'm "stabilizing" at about 1-2 lbs/week on this diet, or what.

Maybe the best option would be to throw in another 2-300 cals/day, and do an extra 100 cals or so more per week of cardio?

BTW: my 2000 cal diet right now is roughly 230 g protein, 170 g carbs, and 40 g fat.
 
45 min Spinning
45 min Pilates
I am leaving in 5 minutes :)
I was away for a few days and so f'ing excited to exercise!

My husband is right. I should cancel my other gym membership. I rarely work out with him anymore.
 
Binge Artist said:
Part of what makes this so complicated is that I've only been on the diet for about 3 weeks. When I started I was 225. After I week, I was 217, and I'm guessing most of this was water loss, not having as much food in my stomach, etc. Second week I was 215, and by the end of the third week, I was 213.4.

So, really, I have no idea if my metabolism "crashed", or if the first week was mostly water, and that I'm "stabilizing" at about 1-2 lbs/week on this diet, or what.

Maybe the best option would be to throw in another 2-300 cals/day, and do an extra 100 cals or so more per week of cardio?

BTW: my 2000 cal diet right now is roughly 230 g protein, 170 g carbs, and 40 g fat.
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I wouldn't add any more cardio but I would add 200 or so more calories every day (or I'd eat like a few more eggs or 3-4 ounces more meat a day in other words).
 
Hilly bike riding and a 5 mile run

I just want to say that this thread has been a great inspiration to me, everytime I'm running and I get a stitch in my side or my legs start burning and I think about giving up, I just imagine all the BL'ers out there bustin' ass and pouring sweat, and it motivates me to just keep keepin' on. Hugs :)
 
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spacefacethebassace said:
I just want to say that this thread has been a great inspiration to me, everytime I'm running and I get a stitch in my side or my legs start burning and I think about giving up, I just imagine all the BL'ers out there bustin' ass and pouring sweat, and it motivates me to just keep keepin' on. Hugs :)
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oh i've been so happy since stumbling on this thread. it helps keep me honest on my mileage, and i'm also really grateful to have other folks as interested in fitness to talk to. none of my friends are runners, i train on my own, and it's not like my girlfriend really cares what kind of pace i ran for my set of 400's. i've certainly talked with folks at running forums as well, but there's something i really like about the diversity around here.

also, on an un-related note:

i was so dehydrated after my run today that i've had at least a gallon of fluids over the last 5 hours, and haven't had to pee yet. came home about 8 pounds lighter than i left. first big one of the summer is always pretty bad, but i know i'll be comfortable at 95-100 soon enough. there's something the crazy part of me really likes about running in high heat . .
 
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hey doubleEwe, are there running websites that you can keep a journal on and others can comment? I know with lifting forums most of them have sections for member journals. You can post your workouts/thoughts and get feedback. Really helpful sometimes...sounds like you might benefit from that (if they are out there for runners which I would guess they are).
 
I wish I could give you more feedback, since I am interested in your training. I just don't have the background in training aerobically the level you do. I ran cross country all through HS, but just did what coach told me to do (in regards to intervals, etc).
 
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