OK, so my NY trip is about 4 weeks out. I'm not using a trip as the end date in order to get in shape i.e. physical appearance (as I usually do) because I think that is under control. Instead, I want to be confident that my metabolism is in good shape to be able to take a week off and then get right back into my workout schedule without taking too big of a leap backward.
As for a measurable goal, I will not be aiming too high for this first stretch, and instead use the next few weeks to set myself up for what I really want to attain (e.g. for longer term I'd like to aim for particular benchmark times, maxes, etc).
Goals:
- cardio: hit under 58 mins GG time, maintain sub 1-hr
- rehab: improve and get to state of less (or zero!) modifications, get on track to being able to go golfing or climbing
- ...and I guess my biggest goal is to get back to a routine and stick with the plan!!!
Activity:
- 4-5 crossfit
- 1 Grouse Grind, if not (rain) do 1hr cardio at gym
- 1 Volleyball
- at least 6 hrs sleep/night, try to be in bed by 11
- 1-2 days of FULL rest from activities
- at least *some* physio exercises daily, full routine every other day
- modify all workouts that have push movements and overhead lifts
- listen to my body: don't push too hard, take extra rest days if needed, skip vball if shoulder is bothering, etc..
- 10.5 blocks/day strict zoning, 5 days --> strive for 0, but no more than 2 blocks of "unfavorable" carbs in the equation
- allow for up to 2 "slack" days (usually means a few more blocks and less restriction on the unfavorables)
- at least 3L water daily
- daily supplements of fish oil and multivits
- log all workouts and meals on blog (sorry folks!)
- try to capture both positive and negative aspects about the workout
- monitor recovery
- re-evaluate my physio progress/workout modifications/activity limitations
- decide on a realistic end-of-summer goal for Grouse Grind time
- no weight loss
- reward myself on my trip to NY :)
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