Good Workout, Good Weigh In

This has little to do with fitness, except for the fact that it is a bicycle, but it is such a brilliant design, I want to share it here. My father is something of an inventor, which comes in handy living on a farm. He is always repairing equipment himself or fashioning a part he needs rather than buying one. Usually, his work is done in steel. I am sure he would think this is a great idea, and would be fascinating in its simplicity of design. It's smart, green, low-cost, and sustainable. Like me...



I'll mix up my workout with some cycling on the trails here once it gets warm enough. The Four Mile Run, The W&OD, and the Custis Trails are all pretty close and convenient without having to drive and then bike. The Mt. Vernon Trail is farther, but very nice. It is also easier for me to find a friend to bike with me than to find a jogger at my pace and schedule.

Yesterday was pretty hectic for a Sunday of a three-day weekend. I went to the house in Capitol Hill twice (having work done on it), had two homework assignments (took me over 12 hours total, most of it yesterday) and finally had time to work out at 10:30 pm. Not an ideal time, but with weigh in Monday morning, I was very motivated to do something strenuous, in spite of being very tired of chores and ready to relax.

I warmed up with a 30 minute walk at a 3.6 mph pace, the jogged 6.2 miles in 62 minutes. I cooled down with another 30 minute walk at a 3.5 or 3.4 mph pace. My first 10K in a long time, probably since some time in 2006. It felt pretty good, and muscles cooperated and didn't feel strained. I did have some trouble relaxing and focusing on the run. The fast techno music helped, but I had so many thoughts of the day - the grad school assignments, work goals, home repair, etc - that I found myself tightening up, not concentrating on good breathing, and had to work harder because of the mental distractions.

Considering lunch at Cheesecake Factory this weekend, and small pieces of Skip's milk chocolate truffle cake (nirvana) periodically, I am doing well. Skip has his own business: http://www.creationsbyskip.com/ Highly recommend the dark chocolate truffle cake, though everything Skip makes is delicious. So, I'm still dropping weight on a sustainable meal plan with some nice treats, but in moderation. I've been eating a lot of home made soup (thanks, Joanie) and omelets. I bought fruit and salad at the store, so I can have more fresh stuff this week. If I have a variety of healthy choices, with some treats, like chocolate cake in moderate portions and intervals, life is enjoyable, and not extreme one way or another.

I'm happy with my efforts, and today's weigh in was a reward for another disciplined, but sustainable week- 237 lbs. I am still ahead of schedule, since initially I was only hoping for 240 lbs. by 1 February. Last weigh in, I was 244 lbs. I've lost an average of a pound/day this week. My updated goal was 235 lbs. by 4 February. If I stay on track, I might be there by 28 January, and even lower by 4 Feb. I'll play it by ear before setting up an unreasonable goal that will disappoint me if I don't attain it. 233 lbs. by 28 Jan and 230 lbs. by 4 Feb? 7 lbs. in two weeks. Sounds achievable, even with eating out a couple of times along the way.

Later today I may walk and/or lift. For now, it is nice to have accomplished these goals and relax for a bit.