jfrankovich's Fourth NF Challenge

[jfrankovich]

My Fourth NF Challenge

 

GOAL ONE: RUNNING
I'm registered to run in the Lansing Half Marathon on Sunday, April 21, 2013.  I'm following a beginner's training program with 4 runs each week, and I will be tracking my training runs in this spreadsheet. As a side goal, I'll try to achieve at least one new personal record time during the six weeks.  I also plan on running in a 5K race on Saturday, April 6.

GOAL TWO: STRENGTH
During the last challenge I successfully completed at least 50 sets of strength exercises each week (body weight, free weight, or machine).  This time around I'm setting my goal for 70 sets each week.  I'll track my sets and reps in this spreadsheet and I'll continually push for new personal records.  Included in this goal will be at least 20 squats a day for Streak Club.

GOAL THREE: STRETCHING
One area I really need to work on is my flexibility.  My goal is to stretch every day of this challenge, and in particular following each running workout.  At a minimum, I will do the following 10 stretches each day: back, chest, left side, right side, hamstrings, quads, outer thighs, inner thighs, calves, and toe touches.  I'll track my stretching here.

GOAL FOUR: HYDRATION
Another area I typically fall short on is drinking enough water.  My goal is to drink at least 64 ounces of water every day of this challenge.  This will be in addition to (not including) whatever I drink during running workouts.  I'll track my hydration here.

 

In addition, I'll be participating in the Scouts Mini Challenge and the Scouts Race Around the World.

[german]

Awesome goals, and great plan spreadsheet, best of luck!

[shortstuff]

Great idea with the spreedsheets

[18ck]

Funny how things go in waves. A couple of challenges ago, everyone was knitting, now you're all doing spreadsheets! 

 

Anyway, this all sounds super-organised and efficient and I've no doubt you'll kick goal ass and take goal names.

[jfrankovich]

Thanks, folks.  Hmm... maybe I'd get more crocheting done if I had a spreadsheet for that, too.

 

Week 1 Update #1

 

Monday morning I ran 5 miles, which was actually my scheduled weekend run that I missed... so still four runs left to go this week.  Following the run I did my 10 stretches.  I also successfully downed my 64 ounces of water for the day... it didn't actually seem like as much as I would have thought, it's more just a matter of thinking about it throughout the day and getting it done.  Having a goal to shoot for definitely helps.

 

Meanwhile, I set up my tracking spreadsheets and started checking out others' challenge threads.  Oh, and I also donated platelets over my lunch break.  Good thing I'm well-hydrated!

 

Cheers, JF

[shortstuff]

Going well already

[bgvanbur]

Nice goals and nice tracking system.  Note: Only the running spreadsheet is public.

[jfrankovich]

Nice goals and nice tracking system.  Note: Only the running spreadsheet is public.

 

Ooh, thanks for the heads-up.  The strength, stretching, and hydration spreadsheet is now shared.

[jfrankovich]

Week 1 Update #2

 

I did a 3-mile interval run Tuesday night, alternating 1-minute slow intervals (6.0–6.6 mph) with 1-minute fast ones (7.0–9.0 mph).  Afterwards I did my 10 stretches and some strength sets (I'm up to 17 for the week so far).  I also diligently drank my half gallon of water for the day.  (Fitness bonus: more walking for all the extra bathroom trips!)

[Hammlin]

You inspired me to share my spreadsheet as well. Yay accountability!!! 

[jfrankovich]

Week 1 Update #3

 

Wednesday night after bowling league (I had a 721 series—259, 258, 204) I did a 4-mile run at 7.2 mph and then stretched.  Thursday I rested and Friday morning I set a personal record for 5K (22:38).  Meanwhile, I'm up to 40 strength sets completed for the week (through 4 days, so right on target for 70).  And still no missed days on stretching, hydrating, or squatting for Streak Club.  I'm also happy to report another quarter inch lost from my waist, which I figure puts me around 15% body fat (I was probably over 25% at my heaviest).

[18ck]

Sounds like you are going strong!

[jfrankovich]

Week 1 Recap

 

Saturday night I ran 6 miles in 57:30, completing my scheduled 4 runs for the week.  Sunday night I did 12 more strength sets to reach my weekly goal of 70.  I also successfully stretched and drank at least 64 ounces of water every day of Week 1.  I've definitely noticed that the extra water makes me feel more full throughout the day, which in turn makes me not even really want snacks or second helpings as much, and thus I don't need to expend as much willpower to avoid them.

 

In other news, on Saturday we toured a house that we really liked and may be putting an offer on soon!  Saturday night I took another carload of excess stuff to our storage unit to help prepare our current house for showings.  Then on Sunday we had a fun evening at my nephew's 3rd birthday party.

[german]

Great first week JF, keep on rocking!

[KillerGriller]

Week 1 Recap

 

Saturday night I ran 6 miles in 57:30, completing my scheduled 4 runs for the week.  Sunday night I did 12 more strength sets to reach my weekly goal of 70.  I also successfully stretched and drank at least 64 ounces of water every day of Week 1.  I've definitely noticed that the extra water makes me feel more full throughout the day, which in turn makes me not even really want snacks or second helpings as much, and thus I don't need to expend as much willpower to avoid them.

 

In other news, on Saturday we toured a house that we really liked and may be putting an offer on soon!  Saturday night I took another carload of excess stuff to our storage unit to help prepare our current house for showings.  Then on Sunday we had a fun evening at my nephew's 3rd birthday party.

great progress, and good luck on the house!

[18ck]

Sounds like a successful week - keep it up!

[jfrankovich]

Week 2 Update #1

 

It's been an emotionally stressful week so far... Tuesday we did all the paperwork to both make an offer on the new house and list our current house.  Exciting but also sad, since we really love our house now (our first)... it's just too small for our growing family.  Also a bit depressing that its market value is so much lower than when we bought it, despite all the work we put into it.

 

In fitness news, I did a 3-mile interval run on Monday.  My lower back was sore Tuesday night, so I just rested, save for doing 20 squats to stay alive in Streak Club.  Stretching and hydration?  Check.

[KillerGriller]

Week 2 Update #1

 

It's been an emotionally stressful week so far... Tuesday we did all the paperwork to both make an offer on the new house and list our current house.  Exciting but also sad, since we really love our house now (our first)... it's just too small for our growing family.  Also a bit depressing that its market value is so much lower than when we bought it, despite all the work we put into it.

House buying/selling is such a stress minefield.  Keep your expectations realistic and you'll save yourself a lot of grief.  Sure you're selling at a low price point, but you are also BUYING there too so when the market rebounds you'll be sitting pretty.  Good luck JF

[jfrankovich]

Yeah, I'm trying to focus on all the positives.  The new house will be much better for our daughter and for having guests.  And the financial aspect could be much worse, I'm sure... at least we don't owe more on our house than it's worth, like I know many others do.

[jfrankovich]

Week 2 Update #2

 

I did a 4-mile tempo run on Wednesday night.  Meanwhile, my back continued to give me grief (probably from moving furniture while cleaning out the house), so I mostly took a break from strength exercises; I'm only up to 20 completed for the week.  Today my back is feeling much better, thankfully.  I'll give it my best shot to catch up over the weekend, but I won't fret too much if I don't make it to 70, considering the reason would be injury prevention.

 

In other news, the seller of the house we made an offer on turned us down and wouldn't negotiate at all, so we're holding off on it for now and looking elsewhere.  Hopefully we find something we like fairly soon, since the wheels are now very much in motion on selling our current house... interior photos were taken today after a massive cleaning effort (most of that credit goes to my wonderful wife).

 

Cheers, JF

[jfrankovich]

Week 2 Recap

 

Friday night I ran 3 miles at a 2% incline, and Sunday I ran 8 miles at a nice easy pace.  That completed my scheduled four runs for the week (18 miles in all).  Sunday night I also did a really good strength workout (including a PR set of 7 pull-ups!), although for the week I only made it to 54 sets completed, short of my goal of 70 (due to resting my lower back mid-week).  Meanwhile, I diligently stayed on track with both my stretching and hydration goal... two full weeks with no misses on either one.

 

In house news, we expanded our search to a neighboring community and found another one we like even better than the one that fell through last week.  We're looking at it again tomorrow along with a few others and will probably make an offer on the one we like best soon.  Exciting!

[dvinedscontent]

You are doing simply amazing and I am inspired.

 

Funny, the first week of the water goal seemed torturously hard for me - however, it's seriously becoming second nature. I'm finding I'm drinking less coffee (SHOCKING) and less drinks of any kind. Water is becoming my go-to. Living hydrated might just be all it's cracked up to be!

 

And great news about the house!

[jfrankovich]

Thanks, dvinedscontent.  It turns out that none of the houses we've seen yet are quite good enough to pull the trigger on, so we're going to wait a bit and see a few more rather than settling for a "maybe".  It's a little frustrating and stressful, but it's worth taking our time to get it right.

 

Week 3 Update #1

 

Tuesday at work we had the first meeting of a new healthy lifestyles support group.  Afterwards I did a write-up about my experience with using MyFitnessPal to track calories, and I'll be talking about it more at our next meeting.  It'll be neat if I can help some colleagues level up like I have!

 

Tuesday night I did a 3-mile interval run in 25:23, and Wednesday night I did a 4-mile tempo run in 33:26.  Meanwhile, I'm on track with 30 strength sets completed for the week.  This week I'm emphasizing different muscle groups each day, rather than doing a full body workout every day.  I think that will result in better recovery and make it a little easier to reach my goal of 70.

 

Off to go fill up my water jug again!

[jfrankovich]

Week 3 Update #2
 
Today I went home on my lunch break and squeezed in a 3-mile run, stretching, and a shower.
 
Earlier this week I put together a side-by-side comparison of photos of myself from this past January and the year before.  Notice any difference?
 

[18ck]

Heh - yeah, a bit!

"New year - new you" is a bit of a magazine cliché, but in this case it seems about right!