Day 5 - Goal Setting

My morning run/walk went well today. I was faster than the last few times, finishing the 2 1/2 miles in under 30 minutes and walking past my house and back to use the full amount of time. Despite coming off a rest day, I'm sore! I didn't know if I'd be able to run, my thighs, hamstrings, and shins are really tight and hurt to flex. I focused on hitting on the ball of my foot while walking and running though and it really seemed to help. I'm considering spending Wednesday at the YMCA to swim, row, or bike to give my joints a break. They haven't been hurting, but 284 pounds crashing down on them for 2 1/2 miles every day is bound to lead to injury if I push it too hard.

As promised here is my first pass at my short, intermediate, and long term goals:

Short Term Goals (October - December 2008)

1. Stick to the Zone diet for three months.
2. Stick to my prescribed workout regimen for three months.
3. Starting next week begin with step 2 of the beginning runner workout and be able to run for a full 30 minutes at the end of the program.
4. Expand my circuit training work as best I can to include more exercises.
5. Continue aerobic workouts at the YMCA as necessary as the weather turns to ice and snow, don't wimp out!
   

Intermediate Term Goals (January - June 2009)

1. Evaluate if the Zone diet is working. Continue if it is, take drastic action if it is not.
2. Compete in the Wendy's or Antrim Half Triathlon.
   

Long Term Goals (July - October 2009)
Climb Mera Peak!

I'm still kicking around some other goal ideas, but they need more work before I feel confident adding them to the "official" goals list. Some of those ideas are:

• Can/should I incorporate the scaled CrossFit workouts from CrossFitBrandX into my workout regimen (learn more about CrossFit)?
• I want to set goals for specific exercises, similar to the 30 minute run currently on the list.
• Do a moderately difficult climb/hike here in the States (Longs Peak, etc), but I don't know which one and cost might be an issue.
  

Breakfast
1 whole hard boiled egg and 2 hard boiled egg whites [2P]
1/3 scoop protein powder [1P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
1/4 batch (~2/3 cup) of steel cuts oats [3C]
9 whole almonds [3F]

Lunch
3 ounces grilled chicken breast [3P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
1 cup applesauce [3C]
18 peanuts [3F]

Afternoon Snack
1 stick low fat string cheese [1P/1F]
1 clementine orange [1C]

Dinner
3 ounces turkey burger [3P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
1/3 cup peas [1C]
1/2 cup canned light peaches (rinsed in the sink) [1C]
2 cups lettuce [0.5C]
6 small cherry tomatoes [0.5C]
1 tbsp. balsamic vinaigrette [0.5F]
15 peanuts [2.5F]

Evening Snack
1 ounce ground turkey [1P]
1/4 cup lentils [1C]
6 peanuts [1F]

I made up a big batch of lentils this evening based on this recipe. I didn't have any big leafy greens, I plan to buy some and add them some time this week. I used fresh tomatoes from our garden instead of the canned tomatoes and I skipped the yogurt altogether because I didn't have any of those ingredients on hand. If you haven't stumbled upon 101 Cookbooks yet you should check it out. I'm always tempted by her recipes and plan to make quite a few of them in the months to come.

My circuit training workout went well. It was much more difficult than the first time I did it! I bumped the weight up to 25 pounds and that seems to have done the trick. No long rests, kept my heart rate up, and was completely wiped at the end of the workout.

Feel free to post what you think would be good goal ideas or Zone meal ideas in the comments!