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Katinka

Katinka's Optimization Equation

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Consistency:     M: HIIT Class


                          T: Rest day


                          W: Strength Training, 1 mile run (9:35)


                          R: Impromptu rest day


Cardio:  2/8 post-strength training cardio workouts complete.


Kickstart:  Nothing yet. Added registering for a website to my weekend to-do list. 


Engage: 0.50/1 hours for week, 1.33/6 hours for challenge


 


Things I've learned this week: I'm so over grains for breakfast. I've been making sweet potatoes, bacon, and eggs for breakfast for about the past year now, which means a giant Sunday night cookup that I'm always trying to simplify (no luck yet). So this week I bought myself a box of Multi Grain Cheerios. First off, they taste like pure sugar. Second, I end up snacking on them all morning because they barely keep me full. Third - I totally forgot about the mid-afternoon slump I used to get from eating grain based breakfasts. Back to sweet potatoes for me on Monday! 


 


I took an extra rest day yesterday, partly because of the Cheerios, partly because everything hurts, and partly because I felt like it. I'm still trying to get over my fear of not going to the gym often enough - you can't outrun your fork. So I read for a little bit, then my husband and I went out to dinner (something we rarely do in the first place, let alone on a spur of the moment Thursday night) and I had a really good time. Finished off the evening with a cup of tea and cutting up more fruit for another week of fruit salads. I'm convinced if I eat enough of it, summer has to come soon, right?


 


I've got a busy weekend ahead - the gym and a winery meetup with some ladies tonight, skiing tomorrow morning and dinner with my grandmother, followed by cupcake baking with the wife of my husbands friends (who are invading our house for a board-game weekend), then more friends and their kids coming to visit on Sunday for the afternoon. And, with any luck, next week is supposed to be in the 40s around here, which means I can start running again!


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WEEK 2 REVIEW:


 


Consistency: B+ M: Strength


                          T: Rest Day


                          W: Strength


                          R: Rest


                          F: Strength + cardio


                          S: Skiing


                          S: Running


Cardio:  3/8 post-strength training cardio workouts complete.


Kickstart: F Nothing yet - dealing with other issues here (the possible need for entertainment insurance vs how much I would actually make in a year :( )


Engage: C 0.75/1 hours for week, 1.58/6 hours for challenge


 


Not my most spectacular week ever. Working on listening to my body (taking an extra rest day) with pushing my body harder (not taking an extra rest day just because of stupid DST)


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I've been awfully quite during this challenge, but I haven't really picked the most interesting goals to talk about. I lost the first of 2 flash pounds that randomly showed up during week 1 so that's good news :) Also, it's finally NOT snowing outside! I started up running again last Sunday, and while my pace is super slow compared to last fall, my endurance is still good. I'm having no problem running 3 miles at a time; the problem is that they're all 10:30 miles (I was consistently below 30 minutes for 3.1 miles back in November.) I signed up for my first 5k of the year already, but it isn't until August so I have plenty of time to get back up to speed. I'm hoping to complete at least 1 5k this year at 28:00. 


 


I also give myself major props for surviving my husband's weekend of boardgaming with his friends - that meant cookies, chips, pizza, and all sorts of soda in my house all weekend. I did indulge a few times, but nothing that derailed my progress. 


 


Consistency:      M: Running


                          T: Rest Day/ Gardening (moved 15 40-lb bags of topsoil; lots of other dirt-moving as well)


                          W: Strength and Zumba


                         


Cardio:   3/8 post-strength training cardio workouts complete.


Kickstart:  This one has gotten difficult. My dad (a lawyer) pointed out that I ought to have insurance now that I own a house and have a savings account, in case someone tries to sue me for ruining their wedding or whatever. Problem is, the insurance costs more than I make in a typical year from playing weddings. And now I'm sad, and getting angry about my family, and ugh emotions and anxiety. Blergh. 


Engage: C 0.5/1 hours for week, 2.08/6 hours for challenge


 


I worked with some machines at the gym yesterday, which I don't typically do, but I've wanted to learn as a backup for some of my I-don't-feel-like-thinking days. I think I dismissed them a little too soon - I'd say they kicked my ass, but it was really the upper body where I struggled! I've known for a while that my upper body strength isn't as great as my lower body, even when you take into account that women tend to have weaker upper bodies, but this was borderline pathetic. It's kind of exciting to start from the very beginning at some of these, though - definitely easier to measure progress!


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I'm starting the 60 plp challenge after reading Steve's article from yesterday. I can't do unassisted pullups anymore (sad) because I stopped doing them, but I have 2 bands  that I  use for assisted pullups. I haven't used those in a long time either, so this weekend I'll assess whether I should start with 10 reps of the heavier band, or 1 rep at the lighter resistance. Pushups are also something I want to work up to again. During my first NF challenge I worked my way up to 25 in a set; now I can only do about 12-15. These I'll definitely start at 10 reps each; same thing with lunges. 

 

I also want to get out of the office at lunch more, so I'm thinking of throwing the resistance bands in my car and heading over to a nearby park to do this each day at lunch. If the weather is bad, I can always do them at the gym or at home. 

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I'm starting the 60 plp challenge after reading Steve's article from yesterday. I can't do unassisted pullups anymore (sad) because I stopped doing them, but I have 2 bands  that I  use for assisted pullups. I haven't used those in a long time either, so this weekend I'll assess whether I should start with 10 reps of the heavier band, or 1 rep at the lighter resistance. Pushups are also something I want to work up to again. During my first NF challenge I worked my way up to 25 in a set; now I can only do about 12-15. These I'll definitely start at 10 reps each; same thing with lunges. 

 

I also want to get out of the office at lunch more, so I'm thinking of throwing the resistance bands in my car and heading over to a nearby park to do this each day at lunch. If the weather is bad, I can always do them at the gym or at home. 

 

Midday outdoor, park pull ups are the best!  If you have cooperative weather, I can't encourage you enough to do this! 

And way to go doing that challenge. I saw it and was like 'That's so above me.'  Haha.

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WEEK 3 REVIEW:

 

Consistency: A- M: Running

                          T: Gardening

                          W: Strength + Zumba

                          R: Rest

                          F: Running

                          S: Zumba + Gardening

                          S: Running

Cardio:  3/8 post-strength training cardio workouts complete. Focused on running last week, so I skipped a few strength workouts, but that meant I couldn't add in cardio to my strength...but yay for more cardio? Either way, I have 6 more planned strength workouts that would count towards this challenge, and I only need to add in Cardio after 5 to make it to my goal. Still going to happen!

Kickstart: set aside. Need to continue discussing with my husband, outside the framework of this challenge. 

Engage: A+ 1/1 hours for week, 2.58/6 hours for challenge

 

 

PLP Challenge (3/16-5/14): Starting data complete!

 

Pullups: 1 (red assistance band)

Lunges: 10

Pushups: 10

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Midday outdoor, park pull ups are the best!  If you have cooperative weather, I can't encourage you enough to do this! 

And way to go doing that challenge. I saw it and was like 'That's so above me.'  Haha.

omg I need outdoor workouts so badly right now...I got out and ran a few afternoons last week, but today it SNOWED. There actually isn't any snow at work, but there was a few inches at my house this morning so I didn't bring my stuff to go to the park at lunch. I've set an alarm on my phone for 5:30 so I dont' forget to do day 2 tonight!

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Mid-challenge weigh in yesterday at 153.0. I'm down 0.4 for the challenge, and considering that during week 2 I spiked to 155.5 (I still have no idea why) - not too shabby!

 

I did night 2 of the PLP challenge yesterday. This is going to be quite a challenge, I've lost far more upper body strength than I thought. I'm using both my yellow and red bands together, now, and the 2 pullups had to be done as 2 sets  :grief: . I added in an extra rep for pushups and lunges so that all of my sets end with the same number. 

 

I also did a strength + cardio workout yesterday - 4 to go!

 

Consistency: Monday - Strength + Cardio

 

Cardio:  4/8 post-strength training cardio workouts complete.

 

Engage: 0/1 hours for week, 2.58/6 hours for challenge

 

 

PLP Challenge (3/16-5/14): 

 

Day 2

Pullups: 2 (1/1) (red + yellow assistance band)

Lunges: 12

Pushups: 12

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Dealt with all sorts of shark week blah-ness last night, but still got in my PLP challenge for the day. I like having a "little" goal for each day that I can still fulfill without having to do a whole lot. 

 

PLP Challenge

 

Day 3:

Pullups 3 (2/1) (red + yellow assistance band)

Lunges: 13

Pushups: 13

 

I was excited to string two pullups into a set (yes, I'm really out of practice), and that I could still do all of the pushups in a single set. I'm curious to see at what point I'll need to break them up into 2 sets - I feel like I could maybe eek out 20 or so right now if I absolutely had to, but hopefully by the time I reach 20 (on day 10) I'll have worked up a little extra strength, and stay ahead of that curve. For me, half the battle with both pullups and pushups isn't the strength itself so much as remembering which muscles to engage throughout the exercise. Once I learn how to do a great pullup or pushup, and feel those muscles on a regular basis, it becomes much easier very quickly. 

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Weighed in yesterday at 151.6 for no apparent reason, other than losing the bloat of shark week I guess? I may be confused, but I feel great, so just gonna keep on keeping on. This PLP challenge is both addicting and kicking my ass - 5 days down, 55 to go!


 


Consistency: Monday - Strength + Cardio


                     Tuesday: Rest


                      Wednesday: Strength + Zumba


                      Thursday: Run


 


Cardio:  4/8 post-strength training cardio workouts complete.


 


Engage: 0/1 hours for week, 2.58/6 hours for challenge


 


 


PLP Challenge (3/16-5/14): 


 


Day 4


Pullups: 4 (2/1/1) (red + yellow assistance band)


Lunges: 14


Pushups: 14


 


Day 5


Pullups: 5 (2/2/1) (red + yellow assistance band)


Lunges: 15


Pushups: 15


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WEEK 3 REVIEW:


 


Consistency: C M: Strength+Cardio


                          T: Rest


                          W: Strength + Zumba


                          R: Running


                          F: Strength + Cardio


                          S: Rest


                          S: Rest


 


Cardio: A+  5/8 post-strength training cardio workouts complete. 4 potential opportunities for this left in the challenge; only 3 needed. 


 


Kickstart: set aside. Need to continue discussing with my husband, outside the framework of this challenge. 


Engage: 0/1 hours for week, 2.58/6 hours for challenge


 


 


PLP Challenge (3/16-5/14): Completed 7 consecutive days, but stopped due to a weird pain the back of my head/neck that might be from pullups. I'm really getting tired of random problems I've been dealing with since January :( I need to find a way to make this a part of my next challenge, though. Even in one week I was able to see and feel noticeable improvement in my pullups and pushups. 


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