jfrankovich's Fifth NF Challenge

[jfrankovich]

My Fifth NF Challenge

 

GOAL ONE: RUNNING.

WEEK 1: HALF MARATHON.

I'm running in the Lansing Half Marathon (my first) on Sunday, April 21, 2013.  My first challenge goal is to have a solid final week of preparation and to run a great race.  Things to do in Week 1:

 

· Complete 3 easy training runs plus stretching

· Get at least 6.5 hours of sleep each night

· Drink at least 48 ounces of water each day
· Eat more healthy carbohydrates and minimize junk food

· Complete 3 or more self-massage sessions

· Get a haircut and trim beard and nails

· Charge my GPS watch

· Prepare a race day checklist
· Study and visit the race course

· Pick up race materials at the expo on Saturday.

 

WEEKS 2–6
Week 2 will be primarily rest and recovery from the half marathon, with 2 easy runs at most.  For the remainder of the challenge, I will maintain a weekly base of 10–15 miles in 3 or 4 runs.  I will also look into upcoming races and develop a plan for my next running event.

 

GOAL TWO: STRENGTH (WEEKS 2–6)
After the half marathon I will switch gears and focus on strength for the remainder of the challenge.  My goal is to get in at least 3 solid workouts each week (sufficient length and intensity to get good and sweaty).  I will also increase my overall calorie intake and be sure to eat plenty of protein.

 

GOAL THREE: CROSS-TRAINING (WEEKS 2–6)

I'm going to get my bike ready to ride, complete with a seat for the one-year-old.  My goal is to ride at least once in each of the last five weeks, including riding to and from work at least once during the challenge.  I will also do at least three sessions of jumping rope during the challenge.

GOAL FOUR: GROOMING
Inspired by Shukar's last challenge, I will trim my beard at least once every week.

 

BONUS ITEMS

· Keep my cell phone charged, with no low-battery warnings for the whole six weeks

· Attend health support group meetings at work and contribute

· Go swimming and try laps

· Hike a nature trail

[Sora]

Good luck! Make sure not to take on too much, and assign points to goals if you planned on doing that.

[bgvanbur]

Good luck with the half.  Nice goals.

[aimless]

Looking forward to following along! Great-looking goals!

[jfrankovich]

Good luck! Make sure not to take on too much, and assign points to goals if you planned on doing that.

 

Thanks, Sora.  I haven't gotten into the whole attribute points thing; I just go with letter grades and levels.

 

Good luck with the half.  Nice goals.

Looking forward to following along! Great-looking goals!

 

Thanks to both of you.  I'm excited for this one!

[jfrankovich]

Week 1 Update #1

 

Monday was a good start to the challenge.  I donated platelets at lunch, so it was a rest day.  I also did some reading about race preparation and created my race day checklist, and I printed maps of the race course and parking locations for my supporting spectators.  In the evening I gave myself a haircut and trimmed my beard.  I drank my 48 ounces of water as planned, and I did good with food too... bran muffin for breakfast; chicken salad sandwiches for lunch; pasta, salad, block cheese, and apple for dinner.  The only indulgence was having two Girl Scout cookies (Tagalongs), but that finished the box, so I'm in the clear from those temptresses now.  Finally, I got about 7.1 hours of sleep, which is really good for me.

[german]

I am seriously wrong, all that's left in my head after reading your challenge is "Cool! another triathlete in the making!", So I'll go back and read again.

*edit*, Hey! nice goals, great idea about the cross training, it should help you get stronger and fitter with less risk for injuries!.

Oh, and What kind of device would you use to carry a 1 yr old on a bike?, just curious.

[jfrankovich]

I am seriously wrong, all that's left in my head after reading your challenge is "Cool! another triathlete in the making!", So I'll go back and read again.

*edit*, Hey! nice goals, great idea about the cross training, it should help you get stronger and fitter with less risk for injuries!.

Oh, and What kind of device would you use to carry a 1 yr old on a bike?, just curious.

 

I've never been much of a swimmer, but then again, I also used to be obese, so hey, anything's possible.  I definitely love running and biking, though, and I'm interested in trying a multi-sport race at some point (maybe after completing a marathon).  Last summer I didn't even take the bike out of the garage, so I'm excited to get back out there.

 

For the toddler, the kind we have is a seat (basically a big plastic shell with a harness, somewhat like a car seat) that mounts above the rear wheel of the bike.  They also have tow-behind trailers for kids, but I haven't tried using one of those yet.

[german]

I've never been much of a swimmer, but then again, I also used to be obese, so hey, anything's possible.  I definitely love running and biking

I used to be obese too (now I'm just overweight), I also had never been much of a swimmer, and I love to swim and bike (running is slowly growing inside me), and now, I am a slow triathlete, aiming for more, so yes, anything is possible and triathlon is awesome!, hope you give yourself the opportunity to try it sometime.

[KillerGriller]

 

For the toddler, the kind we have is a seat (basically a big plastic shell with a harness, somewhat like a car seat) that mounts above the rear wheel of the bike.  They also have tow-behind trailers for kids, but I haven't tried using one of those yet.

 

hey, nice looking challenge!

 

I've used both types of child carriers and the trailers are MUCH better in my opinion.  It's safer for the kid in the even of an accident, it's easier to take all the extra necessities you may need (i.e. - snacks, bottles, blankets, diapers, etc. etc), and you are less likely to lose your balance when/if they move around (or you need to stand up and push hard).  Cons:  Bigger to store in your shed/basement and transport in your car.  More expensive.

 

Ideally get one you can use as a running stroller and a bike trailer, it'll minimize the stroller hassle

my $0.02

[Everstorm]

Good luck this weekend!

[KillerGriller]

Good luck this weekend!

ditto

[18ck]

For the toddler, the kind we have is a seat (basically a big plastic shell with a harness, somewhat like a car seat) that mounts above the rear wheel of the bike.  They also have tow-behind trailers for kids, but I haven't tried using one of those yet.

I've used those plastic shell seats with mine too, and then we graduated straight to a trailgator when she was old enough. Trailgators are great although obviously more for trails and paths rather than traffic!

[18ck]

Loving the all-encompassing goals by the way! It's like a blueprint for the good life!

[Shukar]

Glad I could provide some inspiration. Shaving and trimming of facial hair are both relatively easy, though once a week 1one of skype in the quantity Good luck!

[jfrankovich]

Week 1 Update #2

Tuesday progress:

 

· ½ PB sandwich and oatmeal for breakfast

· Protein bar, almonds, and an orange for lunch

· Pizza for dinner (at our favorite pizza restaurant)

· PB sandwich and dried cherries for a snack; no junk all day

· Drank 48 ounces of water

· Completed first training run (2 miles at 6.4 mph and 2.5% incline)

· Completed full-body stretching routine after the run

· Completed first self-massage session (rolling pin)

· Slept for 6.7 hours

 

I also attended the second meeting of our health support group at work.  I answered questions regarding my experiences with using MyFitnessPal and my new fitness lifestyle in general.  Another member talked about an inexpensive Ziploc brand hand pump that she uses to quickly seal plastic bags and Mason jars, for keeping salads and other items fresher longer (great for prepping a week's worth of lunches in advance).

[Wicked Pixie]

Once upon a time I had a bike with a 2 seat trailer- I'd take my son and the puppy for rides while the oldest 2 were in school. It was really a lot of fun!

 

Tell me more about this hand pump keep food fresher contraption!

[jfrankovich]

It's called the Ziploc Vacuum Starter Kit ($4).  I haven't checked locally yet but it looks like any store with Ziploc bags could possibly sell them.  http://www.walmart.com/ip/12443047?wmlspartner=wlpa&adid=22222222227000000000&wl0=&wl1=g&wl2=&wl3=21486607510&wl4=&wl5=pla&veh=sem

 

To seal a jar with it, you poke a hole in the lid, cover the hole with a piece of electrical tape, and then apply the pump over the taped hole.  My colleague said either a Mason jar or simply a used food jar (from spaghetti sauce, pickles, etc) will work.

[Wicked Pixie]

awesome! and definitely a cheaper alternative to those machines they sell on tv!

[Sifter]

Great goals & job so far!  Keep it up!

[jfrankovich]

Week 1 Update #3

Wednesday progress:

 

· Dried cherries, oatmeal, and a fiber bar for breakfast

· Barbecue chicken sandwich with spinach for lunch

· Leftover pizza and turkey pepper casserole for dinner

· Granola bar, almonds, and apricots for snacks; no junk all day

· Drank 48+ ounces of water

· Drove along the race course at lunch to get familiar with it

· Slept for 8.8 hours!

I also set a personal record with a 3-minute plank for the Scout Mini Challenge!

[KillerGriller]

8+ hours of sleep and a Plank PR?  Coincidence?

[jfrankovich]

Well... the 8.8 hours of sleep came the night after the plank PR.  (I have been getting a good amount of sleep all week, though.)  I think it was mostly just determination to reach a new best for the mini challenge (normally I'll quit a plank at the next round number after it starts getting uncomfortable).

 

Unless you're suggesting that the planking is what had me asleep by 9:30!

[Anwyl]

Wow 3 minute plank ._. I am quite impressed since I die after 30secs! Great job!!

[jfrankovich]

Wow 3 minute plank ._. I am quite impressed since I die after 30secs! Great job!!

 

Thanks, Anwyl.  Keep at it... I started out the same way.

 

Meanwhile, Kiwi's trying for 8 minutes!!