Mel Def's Journal

stingo said:
Did a breakup happen between Monday and Tuesday?
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No. Just communication break down. :) It isn't always easy to balance what is said with what is understood. Especially when people are very far apart. That that doesn't kill us... all is going to be fine.

So worked out in the AM yesterday- good workout! Weighted vest and walked with hand weights outside- thought it would be easy but it was hard! All those reps. Lots of ab work. Rest of the weekend will be cardio stuff and maybe one time at the gym with weights. Overall had a very good week.
 
You're in the tough mortgage biz, your-husband-to-be is in the military on the other side of the world and you have two younguns, right? That's a lot on your plate.
 
g8r80 said:
You're in the tough mortgage biz, your-husband-to-be is in the military on the other side of the world and you have two younguns, right? That's a lot on your plate.
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On.e thing is for sure, I have lots to be thankful for despite feeling like I can't go another step at times. I am glad to come here and get inspiration and reinforce that I CAN make it through this and keep it all together. :) Thanks
 
No workout YET today... but planning on 45-60 minutes at lactate threshold shortly. I have a goal to reach for the next 30 short days and I am committed. Some days I may not feel like doing it but I will and I can and I have done it time and time again. SO- I think I can sustain 5 per mile pace for that long- I have run faster for a hair under that time and it really isn't the speed that messes with my mind but the length of time. I think it will be hard to withstand the monotony of it. I can't read while doing it or obviously I won't push myself hard enough. Suck it up is the answer. I have done worse for that long. Boredom isn't the end of the world after all. :D
 
YAY! One hour at lactate threshold and a bit above at times. I know not ideal to go over but somehow there is a piece of me that has it in my mind that I can run faster and finish an hour faster. haha. Silly. The music pulls me along. A good week overall eating and exercise wise. I feel good about it.
 
g8r80 said:
Mel, what is your lt heart rate? How did you determine it?
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Resting heart rate is 55. I have a heart rate monitor and I use those machines at the drugstore from time to time to check it too. I HIGHLY reccommend a HR monitor. Cheap enough and helps me train in my target zone much more easily than RPE( rate percieved exertion). Even though my base is fairly low, the Karvonen calculation still has me targeted in the same work zones as someone with a higher heart rate for my age group but I think the online calculator is conservative. I can get into my work zone in about 3-5 minutes and it drops down once I stop in less time than that around 2 minutes.

I love the HR monitor though!

Here is a link to a calculator that gives rough ideas for you to go by as far as target zone.


What is your resting HR?
 
Tonight it will be SFS prootcol #2. I am going to the gym to do it to break the monotony of the treadmill since I know I will be doing the steady stuff this week on it. I will mix up the machines per LM's reccomendations.

Aiming for 2x this week of SFS #2 and the rest of the days I will do the long and steady stuff plus atleast 2 days of weight training. I am going to add in some hand wieghts for the LSS just to multitask.

Going to shoot for more consistency on meal timing and keeping everything balanced.
 
Did the SFP #2 last night- warm up and First set of intervals at home and then I scrambled in the car to get to the gym for the SS and the last set of intervals and a cool down. I was way above what they said I should have my HR but it just feels so SLOW to keep in between 130-140. I wonder what it will do to me? I should post it at the LM website but I will probably get an ambigous or sarcastic answer so I am not doing it. :D

I did some pull ups and abs and then home. It very good! I am down weight wise again and have reached the first goal of 134. I am going for the 130 now. I will do the steady state tonight and I MUST force myself to stretch. I will be a hurting girl if I don't. I can already feel like FRankenstein with my still self. Oh to have someone stretch me regularly.

So no accent Chinese secret to dropping the weight. Crap loads of cardio and eating in the deficit. Those things get easier over time- but then I am prepared for the inevitable slowdown since I either get very fatigued and need to scale back my work load or super hungry and break the diet. Let's se if this time I can keep a balance. I am going to do the protocols every day until December 7th. That is my date. I should hit 130 by then if not lower. Woohoo!
 
Mel Def said:
Resting heart rate is 55. I have a heart rate monitor and I use those machines at the drugstore from time to time to check it too. I HIGHLY reccommend a HR monitor. Cheap enough and helps me train in my target zone much more easily than RPE( rate percieved exertion). Even though my base is fairly low, the Karvonen calculation still has me targeted in the same work zones as someone with a higher heart rate for my age group but I think the online calculator is conservative. I can get into my work zone in about 3-5 minutes and it drops down once I stop in less time than that around 2 minutes.

I love the HR monitor though!

Here is a link to a calculator that gives rough ideas for you to go by as far as target zone.


What is your resting HR?
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Karvonen provides a good number for me. If you are interested determining your true lactate threshold heart rate, you have to do a 30-60 minute time trial, either running or cycling. But, if you are not into competitive endurance sports, and I don't think you are, this is not real important to you. I, on the other hand, have been working on improving my lactate threshold heart rate and VO2 max but it is a slow struggle. Being 50 doesn't help.

By the way, my resting heart rate is finally back down to 48. Your 55 is very good for someone who doesn't do endurance sports regularly.
 
Thanks! I have a feeling it would be lower but I take meds for ADD and it jumps it up a bit.

I am excited for the day! About to go to training and feeling very much in the here and now and present in life. I am fine EXACTLY where I am at this moment. I love that feeling. I am not grasping or desiring anything just being. What a beautiful awesome state to be in.

I wish everyone the same today, to feel LIMITLESS and full of possibilty and no fear.
 
Training yesterday but no cardio. I felt I had to rest- felt swollen and crappy and sore and you can't just keep driving beyond that unless you are contest prepping. :) So took it easy and ate carefully and went to bed early and feel better today!

I am limitless and am taking the journey where it leads. Following the Lyle McDonald protocols is great and brings a new routine to my plan that I am refreshed by. I like the supplements and the cardio and have been eating moderately and not prone to cravings or binging. I feel very in control and that is a wonderful feeling.

Today is another unseen day I have a million possibilities and options to enjoy. I am looking forward to it.
 
SSS cardio for 1 hour...4.75 miles. It felt good! I put the incline up as much as possible up to 12% grade and used 3 lb plates to add in a bit of arm work. My arms have softened from not working the tri's much... the tendonitis was flaring but I really need to get my arms back buff. Weight is staying down which is good but no rapid loss which is fine, that would be mostly water and I truly think I am reshaping. I like doing workouts where I am not killing myself and feeling like dog crap day in and day out. And despite doing a more moderate workout I am getting results. Whether this is just from already built stuff or not I don't know but I am fine with it. I never truly believed you could " overtrain" but I change my mind. You tear it down too much of the time when is it going to rebuild before it's eaten up?

One thing is for sure, I never felt injured when training over the summer but overtrained YES. A good bit. I need emotional stabilty and training like that made me feel like a train wreck too often. I am working hard but maybe smarter and learning to trust my instincts. It is good to build on to my muscle. MY butt is looking much perkier! Ha. :D I like my 40 year old body right now... maybe won't in the morning but I am going to revel in the NOW.

Woot. Gonna put on my cute jeans and enjoy my little girls play where she will be a firefly.
 
Rest today but tomorrow I will go to the gym and do my SFS Protocol #2. Doing it all at the gym and no mad dash from home to do the first set and then break up the groove too long.

I might do another set of SS Cardio in the evening too if I don't feel trashed from the morning run. I was down another lb this AM.
 
Switched the schedule... doing the SS cardio this AM. I have new music by LMFAO which makes me happy!

I am fasted so this will deplete the rest of the carb up I did last night. I didn't keep that entirely clean... I had 6 Oreos but I am OK with that. :) They were sure good. If I am going to eat crap, Friday is the best day to do it since I have all weekend to work it off and rest and get back in my fitted clothes by Monday. I am looking forward to the stepmill later. Plus going to do some legwork- maybe some Smith Machine sinc eI haven't done those forever.
 
Ugh. Can't sign on here no matter what so have had to resort to another identity until it is resolved. :(

This weekend I did well. Saturday was a long and fairly intense cardio session on the treadmill. Sunday I went to the gym and did weights and cardio session. This morning I trained with my trainer and I plan on doing the SFP 2 later today. SS cardio on Tuesday and Training and SS cardio on Wed.

Trying to do as much as possible to get to 130! I feel a bit grumpy not having my identity on here. Sigh. Boo.
 
All fixed. It is always good when you can solve issues and find work arounds! I think I might like Firefox better anyway. :)



So onward to my goal of 130 by December 7th... I think it will call for a bit of hardcore dieting at then end and then I will do a gradual increase on cals to get to maintenance. I am fatigued from this AM- I am working from home today and my system is down at work so I cannot work on my pipeline which is irritating. There is no sense in getting upset- I can't do a thing about it. So enjoy the day! I am glad to be at home, sitting on my couch working on stuff and I am going to call some new leads and see what I can work on.
 
This morning it was up and on the treadmill even though my legs felt like heavy logs. Still sore from yesterday bt I promised myself that I would get on the tm this am and do atleast 30 minutes of SS. I am glad I did! Accomplishment 1 done for the day and it sets up the rest of the day for success. I am going to do what scares me, be diciplined and keep looking towards my goals. Health, spiritual and monetary wealth and happiness.

It is all up to me! How exciting that is to know. I can have anything my heart desires if I am willing to do what it takes to get it and I am. It is going to mean moments of self doubt, frustration and pain but those are temporary. I have been reading some empowering thoughts about mindfulness and it is so deeply moving and connects me to something tht is greater than I have ever connected before. I am coming of age...finally.

I am setting some new goals but for now I want to stick to healthy habits and practicing the rituals of those things that build me and grow me.
 
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