ArgSki Does The Things

[ArgSki77]

Welp last challenge I was supposed to do some things and, in short, I did not do those things so this challenge I am simply going to do the things. These things include one thing that has been a long time coming which is my first OCR upcoming on the last day of the challenge! So things for this challenge must be related to getting ready for that thing.

 

Without further suspense, here are all the things to do for this challenge:

 

Thing 1: Track the Things

I started out tracking solidly during a previous cut that lasted 2 challenges but then last challenge I got sick and other things happened where I got away from tracking all my foods. I find that tracking everything, even on bad days, helps me keep better accountability over the longer course of the week or month. Ive had a two week break from the cut and I was starting to see results that I want to get back to. Track 7 days per week regardless of intake.

 

Thing 2: Eat Better Things

 

Goal as explained by the meme above is to not eat all the crappy things that I have been eating. I set my calories and macros a few challenges back and looking to get back to eating at those levels. Aiming to be within those calories and macros during the week days and within 400cal of them on weekends(bonus points for macros on weekend) . That should still lead to a solid cut level while allowing a little bit of leniency on weekends and hopefully no burn out

 

Thing 3: Lift Things

 

Need to try and get back into the gym at some point soon. I am battling an injured wrist so I have been absent for a week and a half now. Likely going to experiment this week and work around the injury if needed. Maybe ease back in with some safety bar squats. Anyways once that heals up looking at getting back to the minimum 2 times per week strength work.

 

Thing 4: Condition Things

I assure you I do not look as pleasant and happy as those things when I run...but none the less, this whole wrist injury thing has gotten me back into a bit of a running routine. I ran twice last week and it was a good setup. New trail on the way to work that is pretty challenging with 1.5 mile laps. If I get up 10min earlier and go run there on way to work, I still get to work on time so there is really no excuse. Looking to run 4 times per week on the weeks that I am injured and 2-3 times once I start strength training again.

 

Thing 5: Mobilize Things

Knees have been pretty tight lately. Not quite to the level of pain but certainly uncomfortable at points. I have noticed that over past challenges, doing a good deal of mobility helps alleviate that tightness. It does not take too long to roll out the calves or floss my knees to release that tension. Need to do mobility 3 times per week especially on days I run.

 

This should be enough things for now...

 

Raise your hand if you are sick of me using the word "things" yet

[RedStone]

THINGS! The things! I am here for the things!!!

 

[jonfirestar]

I want to see you do all the things! Good luck with your premier OCR prep!

[ArgSki77]

Thing 1: Track the Things - 1/7

Track 7 days per week regardless of intake.

Thing 2: Eat Better Things - 0/7

Within calories and macros during the week days and within 400cal of them on weekends(bonus points for macros on weekend)

 

I tracked everything I ate even though it was not too good. We had an afternoon party to celebrate a big contract win and I ended up eating some junk, mainly some cake and leftover Easter candy. This, coupled with Easter dinner leftovers for lunch and takeout breakfast, I was bound to be over my calories so that was a fail for the day. Looking at the macro breakdown now though...it was a really high fat day which is unusual. Lots of cheese and non-lean meats pushed me way over that value to the point where I was actually low on protein and carbs. That's a new one. Oh well. I got meal prep done last night and here is what my breakfast, lunch, and snack breakdown for the week looks like:

 

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
TOTAL:	1,614	94g	62g	168g	251mg	2,639mg	44g	13g
Breakfast
All Whites - All Whites, 10 fluid ounce	167	0g	0g	33g	0mg	500mg	0g	0g
Amarals - Chourico, 4 oz	240	2g	16g	20g	0mg	0mg	0g	0g
Cheese - Mozzarella, part skim milk, 0.5 oz	36	0g	2g	3g	9mg	88mg	0g	0g
Mushrooms, white, raw, 0.5 cup, pieces or slices	8	1g	0g	1g	0mg	2mg	1g	0g
ore ida - Shredded Hash Browns, 1 c	56	13g	0g	2g	0mg	16mg	1g	2g
Fruit - Tangelo, 1 tangelo	60	15g	0g	1g	0mg	0mg	12g	3g
Lunch
Giant Eagle - 94/6 Ground Turkey, 8 oz	320	2g	14g	48g	120mg	170mg	0g	0g
Bertolli - Vodka Sauce, 0.63 cup	175	13g	13g	4g	38mg	763mg	11g	1g
Generic - Fresh Raw Zucchini, 2 cup raw	40	8g	0g	3g	0mg	0mg	4g	3g
Cheese - Parmesan, shredded, 0.13 cup(s)	42	0g	3g	4g	7mg	170mg	0g	0g
Fage - Total 2% Greek Yogurt With Pineapple, 5.3 oz	140	17g	3g	12g	10mg	40mg	15g	0g
Snack
Starkist - Solid White Tuna, 5 oz	175	0g	5g	33g	63mg	475mg	0g	0g
Mayo - Hellman's Light, 1 Tbsp	35	1g	4g	0g	4mg	125mg	0g	0g
Kroger - Popcorn, 1 bag	120	22g	2g	4g	0mg	290mg	0g	4g

 

With a total goal of 220g protein 83g fat and 220g carbs, I am right on track for a reasonable dinner and perfectly hitting macros and the ~2500cal goal!

 

Thing 3: Lift Things - 0/?

Minimum 2 times per week strength work(Once recovered from injury)

My wrist is still not recovered yet. I intend to go into the gym on Friday and squat but the wrist is still not good enough for a bench day tomorrow. I am testing it by trying to do pushups. Right now just going into the up plank position causes some discomfort so still holding off. May go get an xray at urgent care when I am off on Friday since new doctor has no appointments as of now for like a month.

 

Thing 4: Condition Things - 1/4

Run 4 times per week on the weeks that I am injured and 2-3 times once I start strength training again

Going running after work today. Office I am in now has a nice wooded trail that is almost exactly 2 miles so that is a good alternative to the other trail I have been running in the mornings which is 1.5miles. I was supposed to run this morning but I accidentally set my alarm for 645 instead of 545 so not only did I not get to run but I was also late for work. So hopefully I can squeeze this run in before dark otherwise it is going to be an interesting last half mile on an unfamiliar trail 

 

Thing 5: Mobilize Things - 1/3

Do mobility 3 times per week

Did a bunch of foam rolling last night as I watched the Bruins toss yet another overtime game away. At least my lower body is feeling good today. Lots of focus right above the knees where the quads come into that joint. Going to do something similar tonight post run to make sure nothing tightens back up after that.

[jonfirestar]

14 hours ago, ArgSki77 said:

I was supposed to run this morning but I accidentally set my alarm for 645 instead of 545 so not only did I not get to run but I was also late for work.

right 'accidentally' good work for getting it done regardless though! 

[Salinger]

Hey will be following along, i also need to stretch more as have sore lower back when running. Good luck!

[ArgSki77]

Thing 1: Track the Things - 2/7

Track 7 days per week regardless of intake.

Thing 2: Eat Better Things - 1/7

Within calories and macros during the week days and within 400cal of them on weekends(bonus points for macros on weekend)

 

	Calories kcal	Protein g	Fat g	Carbs g	Sodium mg	Sugar g
	*You've earned 432 extra calories from exercise today
Totals	2,552	236	104	172	5,094	56
Daily Goal	2,918	256	97	256	2,300	93
Remaining	366	20	-7	84	-2,794	37

 

Not a terrible total. Dinner ended up being takeout because traffic was a disaster. Numbers are slightly off above as I do not eat back the calories that I generate from working out...those are factored into my macros already. So comparing the 2552 to my goal of 2486 I was within 100 cal and the macro balance was pretty spot on so I am calling that a success for the day. Still a little high on fats but getting that back down. Everything else looks pretty solid though. Even saw a 2.2lb loss on the scale this morning. Likely a bit of bloat but moving back to previous starting point after the slight gain over Easter and preceding time off the cut.

 

Thing 3: Lift Things - 0/?

Minimum 2 times per week strength work(Once recovered from injury)

My wrist is still not recovered yet. I intend to go into the gym on Friday and squat but the wrist is still not good enough for a bench day tomorrow. I am testing it by trying to do pushups. Right now just going into the up plank position causes some discomfort so still holding off. May go get an xray at urgent care when I am off on Friday since new doctor has no appointments as of now for like a month.

 

Thing 4: Condition Things - 1/4

Run 4 times per week on the weeks that I am injured and 2-3 times once I start strength training again

Got a "run" in after work last night as I said I would. But run is in quotes because it was certainly an off day. I know I run slow on trails compared to pavement but this was quite slow and felt just bleh the whole time.

 

Split	Time	Moving Time	Dist	Elev Gain	Elev Loss	Avg Pace
1	12:55.6	12:47.0	1	36	33	0:12:55
2	14:18.0	14:15.0	1	72	95	0:14:18
3	00:20.7	00:17.0	0.04	7	0	0:08:59
Summary	27:33.7	27:33.0	2.04	115	128	0:13:31

 

Trying to work to a sub 12min pace so seeing that 14:18 pace for the second mile was bit rough. Sure the trail got sandy and uneven in parts which explains some slowdowns but I also found myself walking on flats and downhills which feels a bit frustrating. I also think that running that trail in reverse would have been better. I would have hit the sand patches at the very end which is where I would be going slower anyways instead of having those spots throw my rhythm off early on. All still a learning experience I guess.

 

Thing 5: Mobilize Things - 2/3

Do mobility 3 times per week

More foam rolling last night. Did not apparently do much to help today. Left knee is acting up a bit and right foot is a little off(think that is flat foot issue again). Its usually right knee that hurts so maybe I have been subconciously trying to adjust my running form to protect my right side and may have put left knee in bad spot. I should get someone who knows running to take a look at my form and maybe teach me how to run better. I know that I have the typical heavy heel strike which I have been trying to work on to become a bit lighter and springier on my feet and reduce lower body stress.

[CourtnieMarie]

you're doing the things!

 

really bummed about your wrist. a week and a half you say? might be time to get it checked out, even if that means just making an appt with your pcp a month out. if it gets better you can always cancel the appt!

[Salinger]

Hope the wrist gets better quickly.

[miss_marissa]

YEA THINGS!!!!

[jonfirestar]

3 hours ago, ArgSki77 said:

Trying to work to a sub 12min pace so seeing that 14:18 pace for the second mile was bit rough. Sure the trail got sandy and uneven in parts which explains some slowdowns but I also found myself walking on flats and downhills which feels a bit frustrating. I also think that running that trail in reverse would have been better. I would have hit the sand patches at the very end which is where I would be going slower anyways instead of having those spots throw my rhythm off early on. All still a learning experience I guess.

I find varied terrian can keep things interesting and keep your mind off of the fact that you are running or makes it feel much more cool that you are. Nonetheless trails can really slow things down so keep it up and the times will come down.

[raptron]

 

Wait, probably the wrong kind of thing...

[Grumble]

 

Wait, probably the wrong kind of thing...

That's one way to induce Cardio...

 

Sent from my Nexus 6P using Tapatalk

 

 

[ArgSki77]

Thing 1: Track the Things - 3/7

Track 7 days per week regardless of intake.

Thing 2: Eat Better Things - 2/7

Within calories and macros during the week days and within 400cal of them on weekends(bonus points for macros on weekend)

So I managed last night to survive a work happy hour. I had 40oz of beer and 7 fried pickle chips...but it actually put me pretty close to macros(bit short on protein) and 15cal under goal. I went home and ate some scrambled egg because I needed some protein and nutrition in my life. That did not help much because this morning I was feeling kinda crappy from liquid dinner...breakfast and coffee helped enormously. On good track for food today. Scale was stationary this morning(+0.2), likely no loss due to beer bloat.

 

Thing 3: Lift Things - 0/?

Minimum 2 times per week strength work(Once recovered from injury)

Nope...wrist still a bit sore. Definitely better than it was but turning it certain ways still makes it twinge a bit so staying off of it a little longer.

 

I had a long mental debate about putting my gym membership on hold for next month. Still don't know what I want to do. Looking at my strengths and weaknesses compared to what I need to be able to do for OCRs upcoming, my focus is mainly going to be on running and bodyweight exercises. Neither of those I really need the gym for but I like having the option if I want to lift or add some variation. Not really looking to pay $125 for the month if I am only going to go a few times to squat or something and not be running a program. Need to talk to my coach probably and see what he says...luckily, despite him wanting me to keep my membership so he makes money, he is good about helping people figure out the best options whether it helps or hurts him a bit. Maybe just put unlimited on hold and then go to just paying drop in rates for a month or two if I want to toss in a class for some variation.

 

Thing 4: Condition Things - 1/4

Run 4 times per week on the weeks that I am injured and 2-3 times once I start strength training again

Going to go run after work. Probably going to run on the trails here at the office again but do a little avoidance of the really sandy and rough patches as to take it a bit easy on the ankles and knees. Also have this weird pain on top of right foot which the three runners I work with insist is because I tied my shoes too tight when I ran last time(which I did retie them tight right before) and that it caused a pressure point up there.

 

Also, did a little bit of a running discussion with a coworker who was a D1 distance runner(ran company 5K in 14:55!) and he helped me try to shift my running forward. When I am on a slower pace(normal run), I tend to heel strike pretty aggressively. But then he had me sprint and I get much more on the toes so now I am working to get that toe springiness integrated into my normal running pace so it saves some hard impacts on the lower body.

 

Thing 5: Mobilize Things - 2/3

Do mobility 3 times per week

Trying to keep up with stretching legs out. Inner quads feel very tight when doing the classic leg pull quad stretch. Been doing that often to keep tension out of my knees. 

[CourtnieMarie]

nice job staying in control at happy hour!

 

i think you have the right idea putting your gym membership on hold. maybe work in some BW things throughout the week. you can always start it back up again if you find yourself slipping or bored.

[ArgSki77]

1 hour ago, CourtnieMarie said:

i think you have the right idea putting your gym membership on hold. maybe work in some BW things throughout the week. you can always start it back up again if you find yourself slipping or bored.

Yeah its not like its always going to be gone. Plus I base everything on the drop in rates...which are $20 a class. So that means in order to pay off my unlimited membership, I need to go 6 times per month minimum which is no problem when I go 3-4 times per week. But if I just drop in to like KB fit 2-3 times over the next month on Saturdays, I would rather just pay the $60...even that seems excessive.

[CourtnieMarie]

$125/mo seems absolutely worth it for the variety of classes they offer and equipment they have... if you're giving your wrist a break and doing outdoor running, eh...

 

i went through a long stint where i did the Spartan WODs which are do-able at home or outside. so you definitely have other options in the interim.

 

was it you that also has some stuff in an office gym?

[ArgSki77]

Just now, CourtnieMarie said:

was it you that also has some stuff in an office gym?

Yeah my work gym is pretty substantial...we have a complete rogue setup with full power rack, ohio bar barbell, and bumper plates. Only thing I cant do there would be deadlifts since strict no banging weights rule. But that should be more than enough for a month or two.

[CourtnieMarie]

2 minutes ago, ArgSki77 said:

Yeah my work gym is pretty substantial...we have a complete rogue setup with full power rack, ohio bar barbell, and bumper plates. Only thing I cant do there would be deadlifts since strict no banging weights rule. But that should be more than enough for a month or two.

heyooooooo! that sounds awesome. and you can always drop into your gym when you need/want. or even gym float for free first day passes to get a DL session in

[miss_marissa]

Yeeeaaa I'm definitely going to be of the opinion to put your membership on hold until OCR season is over and you are healed. Sounds like you have enough resources to do other things until then. And save a bit of wedding money? (And if you change your mind... I'm sure they will welcome you back!)

[ArgSki77]

Thing 1: Track the Things - 6/7 0/7

Track 7 days per week regardless of intake.

Thing 2: Eat Better Things - 6/7 0/7

Within calories and macros during the week days and within 400cal of them on weekends(bonus points for macros on weekend)

 

Ended the week pretty solid with food. I spent most of the weekend home doing house work and homework so I was in decent control during the day but nights we went out for snacks Friday and dinner on Saturday. Neither of which blew my macros out of the water but the ratios were off slightly(still favoring carbs over protein). Spent a lot of the day meal prepping yesterday. I made chorizo, potato and egg whites for breakfast and then burgers on the grill paired with green beans and roasted mini potatoes for lunches. Also made spaghetti squash pizza casserole for fiance who cannot get enough of that for lunches. So all set up for a good week of food upcoming!

 

Thing 3: Lift Things - ?

Minimum 2 times per week strength work(Once recovered from injury)

Still not lifting. Wrist is feeling pretty good though which is improvement. I did do a handful of pushups yesterday to truly see if it felt good and it seemed manageable. Not going to do anything crazy with it this week but may tack a few pushups in here and there. Also did a bunch of abs work yesterday when testing wrist. Did a 1min plank followed by 3x25 crunches and 3x10 flutter kicks and finished with another 1min plank.

 

Thing 4: Condition Things - 3/4 0/4

Run 4 times per week on the weeks that I am injured and 2-3 times once I start strength training again

So lots of good information learned in the previous week of running.

 

Thursday I had a much better trail run compared to Tuesday. I started out in the other direction on the trail near my work and also took a detour off the path a bit to cut out the really rough sandy patches where the dirt bikes/ATVs ride though. I had planned to run the two mile loop but approaching the two mile mark I was feeling pretty solid so I decided to keep going a bit. This turned into 2.5 and I figured I was pretty close to a 5K and that actually helped motivate me a bit through the rest of the run. So I ended up running my first 5K in quite some time. Previous best was 36:37 a few years back in a road race. This 5K was 90% trail running and I finished in just under 40min which checked off a distance and time goal I had.

Moar data(because who doesnt like more data) - https://connect.garmin.com/modern/activity/1689086321

 

Body felt surprisingly not sore after running the 5K but there was still a little minor irritation in my foot where the pressure point from shoelaces was the few days prior. But the run previous day did not make anything worse so that was positive. So Saturday, I went out and did a short 3 mile recovery walk with a mile of speed/sprint work at the outdoor track. I sprinted the straight away and walked the corners. Speed felt very comfortable(6:30 mile pace)...wish I could run at that speed all the time because it feels like a very smooth pace...someday.

 

Took Sunday off as a rest day and today as well just to fully give the foot some rest despite feeling good. New thing to tack onto this challenge is testing out and adjusting to my new running shoes. I got some Inov8 running shoes that are meant for running on trails which is my primary preference of running. But they have a flatter bottom and less heel padding which will take a bit of adjusting to. Going to make one of my runs a shorter distance run that will slightly increase in distance so that I can get used to running in those a bit without risking foot pain while other days I will keep using my old running shoes. Similar concept to how people get adjusted to walking barefoot all the time except going from padded to flat running shoes. The overall goal is to train a better gait for running...more up on the toes and less ground contact time.

 

Thing 5: Mobilize Things - 3/3 0/3

Do mobility 3 times per week

Did some mobility Friday morning to fend off some morning soreness from Thursday run. A little tight in the calves but lax ball fixed that real quick. Then did some work trying to help open my hips up a bit better. Finished with a third world squat for a few minutes with same goal for hips and also ankle mobility.

[miss_marissa]

Nice job on the run!

[RedStone]

TCB YO

 

[ArgSki77]

Thing 1: Track the Things - 6/7 1/7

Track 7 days per week regardless of intake.

Thing 2: Eat Better Things - 6/7 1/7

Within calories and macros during the week days and within 400cal of them on weekends(bonus points for macros on weekend)

 

Pretty spot on with food yesterday. Meal prep always helps out with keeping on track. We did grab takeout for dinner because we were both running late from work but it was not too unhealthy. I got a spicy tuna poke bowl which was mostly just tuna and white rice. Ended up actually being short a couple hundred calories but macros were pretty decent. Could have capped with a protein shake but I fell asleep before that was a possibility.

 

Thing 3: Lift Things - ?

Minimum 2 times per week strength work(Once recovered from injury)

Nada. Going to experiment with some BW exercises sometime in the next few days.

 

Thing 4: Condition Things - 3/4 1/4

Run 4 times per week on the weeks that I am injured and 2-3 times once I start strength training again

 

Got a pretty decent run in this morning. Not incredibly fast but I did manage 12:20pace over 1.8 miles before work while fasted so decent. I still find it interesting that my runs look almost perfect to 1.5min on/1min off intervals by complete accident. I dont know if its what I am used to running or just coincidence with natural need for rest. But running pace feels really comfortable at around a 9min mile but with walking stops needed every couple minutes. It feels kind of weird trying to tone it back to a 11min more constant pace though. It feels too slow and my cadence is all out of whack and I feel like I am almost dragging my feet. Not too sure what is better: working at the 9min pace and shortening the rest over time or getting comfortable running at a constant 11min pace?

 

This was also an experiment with the new running shoes. So far so good afterwards. I was afraid of some foot or knee soreness but nothing out of the ordinary. Although I was very cognizant this run of staying away from the heel strike and up on the toes and I could certainly catch when I was heel striking because the shock in the legs was definitely greater with the flatter shoes. The turn around with this improved posture though is that my legs are feeling the soreness right now. Quads and hamstrings are both pretty sore from the increased work. Not the worst problem to have soreness and its much better than pain

 

Thing 5: Mobilize Things - 3/3 0/3

Do mobility 3 times per week

Sat in third world squat a bunch last night before bed as I packed my clothes but no real focus on mobility. Will definitely need it tonight if I am still sore from today's run.

[Salinger]

Brilliant job with the run x2!! You are doing great. x