sidebar | life and training 1.3 – 1.9
First week of 2022, eh? Feels a lot like the prior two years so far, honestly. I’m quite certain life as we knew it is flushed way down the universal toilet, and since humanity is rather stubborn and uncooperative as a whole, anything resembling the past is probably whirring right down to Hades with it. Honestly, the whole thing is draining. Even when I’m not consciously thinking about The State of the World, I’d imagine it sucks at my lifeblood in the background, sort of like those stupid system updates your computer flings at you.
A weird thing that happened this week…At work, our machines printed order stickers in French. Canada subtly invading? I’m fine with that.
At the very least, Florida is snuggling up in its comparatively thin winter coat and we’re going to see some nice conditions this next week! My morning hot chocolates taste far better when the mercury drops, that’s for sure. Saturday I ran mostly against the wind, which is always fun (not), but after that + my leg workout I cozied up at the dining table with my protein cocoa and watched the golden hour slide over our balcony and into the dining room, touching each and every corner as it moved. I love the soft laziness of winter light. Reminds me to slow down and enjoy the scene.
In what ways are you slowing down this week? Could be literal (e.g. runners/cyclists, enjoying extra easy runs or spins to recover) or something like lingering at the dinner table or taking time to read. I’ve done well with flipping through a few pages of my book each day this week.
What I’m Up To This Week
Listening to…Jazz instrumental playlists on Spotify. Love the mixes I’ve found for background music while I cook or write.
Trying…Trader Joe’s Dry Shampoo. They released this last year and so far I’m legit not impressed. I feel like nothing comes out of the bottle when I try to spray it? Am I doing this wrong?
Not drinking…Alcohol. Sorry kids, no cocktails this month. J decided to take part in Dry January and I joined him in support. Might see some smoothies, shakes, and mocktails, however. Stay tuned!
Testing…Sliders, a comforting fish dinner, donuts, a savory breakfast, and a soup. Of course, all of this may change since my mind alters in five seconds usually, but I’ll try to keep my word.
Starting…A new little e-book for you guys! I’m stoked for this project and can’t wait to share more. All of you but I have no spare minutes to cook cheerleaders might reconsider your time management after I release this pretty little shindig. Stay tuned!
Buying…A probiotic supplement. Starting with this one to see how it goes. I feel like my gut is always giving me some manner of issues, especially bloating, and thus am interested if a supplement helps even things out.
A Few Things I’m Digging
Hair treatment…Been using this Herbal Essences Argan Oil and Aloe spray this week and my hair seems so soft and supple! I’m trying to keep my haircut as fresh as possible and not revert to my habit of tearing at my strands with a comb, and using products like this helps keep me accountable.
Amazon Fresh…Since the surge in COVID cases I’ve felt more comfortable limiting my public exposure (even though I work with the public…whatever) and am taking advantage of grocery delivery. Normally, I hate this method of shopping passionately, but it’s useful at present and I’ve landed some pretty good products as a result!
White bean hummus…I love a good traditional hummus, but this brand honestly rivals even housemade varieties! White bean hummus lends a creaminess without tahini and lets any additional flavors shine more vividly. My favorite is the Roasted Garlic, but the plain is great too.
Pan pizza…My newest pizza extravaganza takes on a deep-dish style, baked in a skillet for an extra tender yet crisp crust that puffs up into a soft and sturdy base for plenty of cheese, peppers, onions, and vegetarian Italian sausage. I adore the combo of sausage and peppers, so why not pizza-fy it? Find the recipe here and try it out for yourself this week!
Grapefruit sparkling water…I honestly haven’t found a brand I dislike yet. A can of this is the shit. I get it from Whole Foods, whatever’s available. Bonus: sparkling water always helps my tummy if its in digestive distress.
No, none of these are affiliate links. I’m not cool enough for that yet.
Week in Training
Monday, 1.3: 4.32 miles, 10:25 pace + 54 minute shoulders & triceps
Some serious wind this morning as the front bringing cold everywhere passed us by. Rained for maybe 5 minutes overnight and then the streak of moisture flitted away. Got cooler by the hour after I woke up!
Strength:
- 4 x 8 OH press 20#
- 4 x 6 OH triceps extension 35#
- 4 x 6 machine chest press 60#
- 4 x 8 lateral raise 15#
- 4 x 8 triceps press down 37#
- 4 x 10 shrug 40#
- 4 x 7 skullcrusher 25#
- 4 x 10 ea. balanced military press 15#
- 4 x 10 narrow press 20#
- 50 scissor kicks/40 ea. oblique crunch/30 hip swivels/20 shoulder taps/10 panda bears
Tuesday, 1.4: 40 minute cycling (14.05 miles) + 45 minute back & biceps
Chilly morning called for a cardigan during my bike warmup, but after around 5 minutes I peeled off the extra layer and enjoyed a spin before my lift. Average 120W.
Strength:
- 4 x 10 biceps curl 20#
- 4 x 6 underhand row 40#
- 4 x 6 concentration curl 15#
- 4 x 8 straight arm cable pulldown 37#
- 4 x 8 mid row 70#
- 4 x 6 preacher curl 55#
- 4 x 8 reverse fly 25#
- 4 x 10 reverse curl 15#
Wednesday, 1.5: 5.78 miles, 10:23 pace + 52 minute legs
All the lights on my running path were out, which was odd, so I traipsed largely in the pitch black for this run. The area has enough light pollution and I’m well adapted to dark runs so I didn’t find it difficult or freaky, just inconvenient. Felt good after my planned turnaround point so I kept going and seemed to hit a good rhythm.
Strength:
- 4 x 8 dumbbell squat 120#
- 2 x 12/2 x 10 swings 70/80#
- 4 x 12 plie squat 80#
- 4 x 10 leg press 150#
- 4 x 12 leg press calf raises 120#
- 2 x 8/2 x 6 leg extension 140/150#
- 4 x 8 single leg extension 60#
- 4 x 15 good mornings 40# + bar
- 50 bicycle crunches/40 toe touches/30 plank knee to elbow/20 bird dog/1 min ea. side planks/10 inchworms
Thursday, 1/6: 35:44 cycling (12.52 miles) + 51 minute shoulders & triceps
Decent little ride! Averaged 159 bpm, which is lower than it has been, and 119W. Followed with a home strength workout with our quarantine-acquired weights.
Strength:
- 4 x 10 Arnold press 15#
- 4 x 10 balanced triceps extension 25#
- 4 x 12 T-raise 12#
- 1 x 12/3 x 10 ea. single arm triceps extension 12/15#
- 4 x 10 military press 15#
- 4 x 10 triceps kickbacks 12#
- 4 x 10 supinated front raise 12#
- 4 x 12 pulses 25#
- 5 minutes of core work
Friday, 1/7: 4.3 miles, 10:28 pace + 50 minute back & biceps
Decent run! Sweaty and unpleasant out but my heart rate was a touch lower (163) despite the conditions.
Strength:
- 4 x 10 biceps curl 20#
- 4 x 10 ea. single arm balanced row 25#
- 4 x 10 cable hammer curl 28#
- 4 x 10 lat pulldown 60#
- 4 x 10 barbell curl #20 on bar
- 4 x 10 back extensions 30#
- 4 x 10 bent over front raise 25#
- 3 x 10 low biceps curl/10 upper biceps curl 15#
Saturday, 1.8: 7.45 miles, 10:45 pace + 57 minute legs
My past couple runs have gone quite well. Even though I felt out of shape during this 80 minute adventure, I think a lot of that is due to not covering such distances in a LONG time. My heart rate was better (160) though the wind was fierce at points and I did not enjoy the blasts of chill running up my nostrils.
Strength:
- 4 x 6 ea. single leg deadlift 80#
- 4 x 10 alt. reverse lunge 80#
- 4 x 10 reverse squat 70#
- 2 x 6/2 x 8 ea. single leg press 100#/80#
- 4 x 15 calf raise 120#
- 4 x 12 bow squats 60#
- 4 x 20 lateral hops
- 3 x 10 leg extension 130#
- 50 mountain climbers/20 ea. donkey kick to hydrant/30 bird dogs/20 reverse crunch/10 ea. side plank rainbows/50 ea. inner thigh pulses
Sunday, 1.9: 3.16 mile walk (48:00)
Total running mileage: 21.9
Total cycling mileage: 26.6
