• 2010 Race Calendar

    01.17 - Samson Stomp 5K
    04.24 - Deer Run 10K
    05.01 - Door County Half Marathon
    07.11 - Pewaukee Triathlon
    08.01 - Bradford Beach Tri
    09.11 - TosaFest 5K

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Weigh-In Results – Week 11 (Uh Oh!)

I had a nice little streak going.  Emphasis on the past tense of that word in there – had.  I had gone 10 straight weekly weigh-ins either losing weight or holding steady from the previous week.  Alas, that streak is now over.

I weighed in today at 194.2 pounds.  That’s up 0.6 pounds from last week.  My body fat percentage came in at 17.5% which is down a whopping 0.9% from last week (which leads me to believe that it’s more of a fluke reading than an actual result).

I’m disappointed.  Not in the result itself because I don’t think it’s terribly surprising given my activity of the last week but it’s disappointing nonetheless.  The ironic thing is that I think overall I ate healthier this week than I have most weeks up to this point.  I think I just ate too much of that healthy stuff.

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Midwest Snowstorm, Conquering the Swim And Eating At Night

Happy Friday everyone!

A few things wreaked havoc on my workout schedule yesterday.  The main thing was the snowstorm that rolled through the midwest yesterday.  I wasn’t able to get to the gym over lunch yesterday because of the extra time it took to get to and from the doctor’s office for the baby appointment (which we’re totally excited about by the way!).  Plus, I ended up cutting my karate workout a little short yesterday in order to get home and tackle the several inches of snow that were sitting on my driveway.  I did get about an hour of karate last night but moving snow was my primary exercise of the day!

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1 Bike + 1 Run = 2 Tired Legs

First, the good news.  I did manage to successfully get on the treadmill and run last night.  I’ve mentioned before how working out in the evening has been a challenge for me and last night was no different.  I contemplated for a few minutes whether it would be best to hit the treadmill or to sit on the couch and take it easy for the night.  Thankfully, I made the right choice and I’m glad I did.

On Tuesdays, I usually try to do a longer run (recently, it’s been between 4 and 5 miles).  Last night, I made it 1.5 miles.  Under normal circumstances, that would be a disappointing results but I’m looking at it as an accomplishment instead of a missed goal.  Here’s my logic – I rarely run at night.  My motivation and energy levels are down.  It’s why I much prefer working out midday.  I didn’t want to work out at all.  But I did.  I put on the shorts and shoes and made it happen.  And for that I’m proud.  And I feel much better about my choice today.  The next time I run, I’ll be shooting for the 4-5 mile distance but today I’m satisfied with 1.5 miles.

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8 Foods I Always Keep On Hand

I neglected to remember that I had a celebration lunch today for a coworker who recently got married so I didn’t get my normal lunchtime workout in today.  Tuesdays are usually the days that I run 4-5 miles so I’m going to try to get that in tonight at home on the treadmill.  I’ve been notoriously poor in the past at working out at home (which is why I got the gym membership in the first place) so I’ll have to summon a great deal of dedication to make it happen.  Wish me luck!

I wanted to talk today about the subject of food.  Specifically, foods that I consume on a regular basis.  I want to give you the list of the 8 foods that I almost always have on hand in my house.  Some are just plain healthy.  Some are used primarily for fueling for or re-fueling after a workout.

Here are the elite eight…

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Using The Daily Plate to Track Your Food Intake and Exercise

Hey everybody!

Today marks the first official day of “the challenge” and I wanted to talk a little bit about one of the primary tools I’m going to use to help track my progress.  It’s a website that my brother turned me on to and uses regularly – The Daily Plate.

There won’t be anything that you’ll ever hear me say you must have, must do, or must use but this one comes pretty close.  The Daily Plate is a free online tool courtesy of Lance Armstrong’s LiveStrong website that allows you to track what you eat and how much you exercise.  With the information, it will track your calories, carbs, fat, protein, sodium, cholesterol and fiber.  Since you can also enter your daily exercise (and it has everything in its list of options from running to bagging leaves to sitting in church), it will also give you your net daily calorie intake taking this into account.

Most people will assume they know what they’re putting in their body based on habit or guess but this will probably be your best way of knowing for sure.  I had always assumed that I was taking in about 2500 calories a day but was surprised to find that I’m actually around 2000-2200 a day.  This is right about where I want to be to trim and tone my physique effectively.

I’ve also found that accountability is one of the greatest allies of success.  It was true of me that when I didn’t track what I was eating the daily calorie count started to go up.  Since I’ve been tracking everything at The Daily Plate (which has been about a month now), I’ve managed to keep things under control (with the occasional exception of Sundays when I’m on the couch watching football).

Give it a try and let me know what you think.  I like it a lot and will continue to use it throughout this year.  The one drawback is that it does require a little bit of manual labor to enter everything but I think the information you get from it is well worthwhile.

Oh, by the way, today’s workout was a brief one mile run followed by stretching.  It wasn’t a long or intense workout by any stretch but Saturdays and Sundays have been challenging days for me to get the motivation to work out so any type of workout can be considered a success to some degree.  We’ll see if tomorrow gives me any more motivation than today!