My goals for this week, in no particular order:
-Continue to monitor food intake with an emphasis on recording and counting calories.
-2 hours, 25 minutes of total cardio training in the gym during the week. I really pushed myself climbing Brace Mountain yesterday and my legs are little sore, so I'm giving myself a rest day today. Tuesday through Friday, I'm planning 4, 35 minute works to reach my goal for the week.
-Do all work outs in the morning, before work.
-1 outdoor activity/workout on the weekend (likely to be another hike, but possibly a longer bike ride also).
Monday, July 30, 2007
Weekly Review 7.23.07 to 7.29.07
I met all of my goals for the past week;it was a successful week. The Training Log below has all the details.
TRAINING LOG
Monday 7.23.07:
-No workout
Tuesday 7.24.07:
-30 Min on Elliptical Machine on L10
-2.05 Miles
-143 Average Heart Rate ("AHR")/157 Max Heart Rate ("MHR)
-368 Calories Burned
Weds 7.25.07
-30 Min on Stationary Bike on L9
-7.45 Miles
-148 AHR
-385 Calories Burned
Thurs 7.26.07
-30 Min on Elliptical Machine on L10
-2.07 Miles
-139 AHR/151 MHR
-353 Calories Burned
Fri 7.27.07
-30 Min on Stationary Bike on L9
-7.46 Miles
-135 AHR/145 MHR
-334 Calories Burned
Sat 7.28.06
-No Workout
Sun 7.29.07
-Climb Brace Mountain, 3 hours 5 minutes (A trip report will be in a subsequent post)
-3.8 Miles
-145 AHR/177 MHR
-2,332 Calories Burned
WEEKLY TOTALS
-Training Time: 5 hours, 5 Minutes
-Calories Burned: 3,772
WEIGHT LOSS/BF%
-Starting Weight/BF%: 208lbs/32%
-7.30.07 Weight: 204.4 lbs/30.5%
-Weekly Change: -3.6lbs/-1.5%
-Total Change: -3.6lbs/1.5%
TRAINING LOG
Monday 7.23.07:
-No workout
Tuesday 7.24.07:
-30 Min on Elliptical Machine on L10
-2.05 Miles
-143 Average Heart Rate ("AHR")/157 Max Heart Rate ("MHR)
-368 Calories Burned
Weds 7.25.07
-30 Min on Stationary Bike on L9
-7.45 Miles
-148 AHR
-385 Calories Burned
Thurs 7.26.07
-30 Min on Elliptical Machine on L10
-2.07 Miles
-139 AHR/151 MHR
-353 Calories Burned
Fri 7.27.07
-30 Min on Stationary Bike on L9
-7.46 Miles
-135 AHR/145 MHR
-334 Calories Burned
Sat 7.28.06
-No Workout
Sun 7.29.07
-Climb Brace Mountain, 3 hours 5 minutes (A trip report will be in a subsequent post)
-3.8 Miles
-145 AHR/177 MHR
-2,332 Calories Burned
WEEKLY TOTALS
-Training Time: 5 hours, 5 Minutes
-Calories Burned: 3,772
WEIGHT LOSS/BF%
-Starting Weight/BF%: 208lbs/32%
-7.30.07 Weight: 204.4 lbs/30.5%
-Weekly Change: -3.6lbs/-1.5%
-Total Change: -3.6lbs/1.5%
Monday, July 23, 2007
Weekly Plan 7.23.07 through 7.29.07
While writing my review for the past week, it occurred to me that it would also make sense to post my goals for the upcoming week. I'm going to try to do this on a weekly basis as well. For this week my goals, in no particular order, are to:
- Eat breakfast every morning (I usually skip breakfast and gorge myself during lunch and dinner);
- Record my food intake each day;
- Go on one hike or bike ride or do some other outdoor activity over the weekend;
- Total training time (NOT including weekend bike ride or hike) of 2 hours between Monday and Friday. My plan is to limit myself to either the elliptical machine or the stationary bike in the gym for this week because they're easiest on my joints. I plan reaching the 2 hours of time with 4 30 minute sessions. I'd like to get these workouts in during the morning, before work. But right now I'll settle for just getting them in, regardless of what time I do them.
- Eat breakfast every morning (I usually skip breakfast and gorge myself during lunch and dinner);
- Record my food intake each day;
- Go on one hike or bike ride or do some other outdoor activity over the weekend;
- Total training time (NOT including weekend bike ride or hike) of 2 hours between Monday and Friday. My plan is to limit myself to either the elliptical machine or the stationary bike in the gym for this week because they're easiest on my joints. I plan reaching the 2 hours of time with 4 30 minute sessions. I'd like to get these workouts in during the morning, before work. But right now I'll settle for just getting them in, regardless of what time I do them.
Weekly Review 7.16.07 through 7.22.07
Part of the reason the Goodfellas resumed publishing here is to keep ourselves honest. In keeping with that goal, I plan to post, on a weekly basis, my progress with regards to physical training and weight loss.
At our planning meeting last weekend, AW and I resolved to start slowly with our training. We came up with a three pronged attack for this past week: 1) Accurately record our starting weight and body fat percentage; (2) Record whatever we ate for the week; and (3) Perform at least two physical activities, each lasting at least 20 minutes.
With respect to (1), I am starting at a weight of 208 pounds and 32% body fat, both of which are all time highs for me. I reviewed some of my prior training journals to see just how "far" I had fallen in terms of physical fitness. One year ago (July 2006) I weighed 190 pounds and had 28% percent body fat. Thus, in the past year I've added 4% body fat and approximately 18 pounds, that's ugly. I had some training journals from early 2005 (Feb to May), but at that time, for some reason (probably because I wasn't concerned about losing any weight at that time) I was not recording my weight, so I don't have totally accurate numbers from then. However, I do have a fairly good recollection that at time I weighed approximately 175 pounds. I had settled at that weight after approximately 2 and 1/2 months of continuous training (varying between 4 and 10 hours a week of cardio in anticipation of an expedition to Mount Rainer which never materialized). As a result, I have set a goal of weighing 175 lbs by the end of this year. I'll need to be at that weight in order to be able start training in earnest for the half ironman come January 2008. My feeling is that I need to be at that weight in order to allow my body (mostly my knees and back) to handle the longer running and biking training sessions.
With respect to (2), recording my food intake, I failed miserably. I only half-recorded my intake for Monday and part of Tuesday. However, I will say that I was more cognizant of what I was eating this week and made a deliberate attempt not to stuff myself at any one sitting.
Finally, with respect to (3), some physical activity, I passed with flying colors. I hit the gym three times this past week, the details of which are at the end of this post. For days which there are no notes, I did not work out.
TRAINING LOG
Tuesday 7.17.07- I went for an easy 20 minutes on the elliptical machine. The battery in my heart rate monitor was dead, so I don't have any stats from this workout. I will say that it was pretty ugly.
Saturday 7.21.07- I went for 30 minutes on elliptical machine in my apartment building gym at Level 9. In that time I covered 2 miles with an average heart rate of 136 and a max heart rate of 162. I burned 337 calories. After eating bar-b-que at my parents' house in the afternoon, I went for a 30 minute walk over a fairly hilly course on the streets near their house. I didn't have my heart rate monitor on, but going up some of the hills, I was only able to get out a couple of sentences at a time while talking to my companions before needing a breath. As a result, at those times I'd estimate my HR was up around 155 or so.
Sunday 7.22.07- 30 minutes on elliptical machine at Level 10. Covered 2.19 miles, 141 average heart rate, 155 max heart rate, burned 359 calories.
Weekly Total: 1 hour 50 minutes of training time. Remarkably, I have no soreness in my legs. Admittedly, I am taking it VERY easy. After over a year of little to no physical activity whatsoever I'm hesitant to push very hard at this point.
At our planning meeting last weekend, AW and I resolved to start slowly with our training. We came up with a three pronged attack for this past week: 1) Accurately record our starting weight and body fat percentage; (2) Record whatever we ate for the week; and (3) Perform at least two physical activities, each lasting at least 20 minutes.
With respect to (1), I am starting at a weight of 208 pounds and 32% body fat, both of which are all time highs for me. I reviewed some of my prior training journals to see just how "far" I had fallen in terms of physical fitness. One year ago (July 2006) I weighed 190 pounds and had 28% percent body fat. Thus, in the past year I've added 4% body fat and approximately 18 pounds, that's ugly. I had some training journals from early 2005 (Feb to May), but at that time, for some reason (probably because I wasn't concerned about losing any weight at that time) I was not recording my weight, so I don't have totally accurate numbers from then. However, I do have a fairly good recollection that at time I weighed approximately 175 pounds. I had settled at that weight after approximately 2 and 1/2 months of continuous training (varying between 4 and 10 hours a week of cardio in anticipation of an expedition to Mount Rainer which never materialized). As a result, I have set a goal of weighing 175 lbs by the end of this year. I'll need to be at that weight in order to be able start training in earnest for the half ironman come January 2008. My feeling is that I need to be at that weight in order to allow my body (mostly my knees and back) to handle the longer running and biking training sessions.
With respect to (2), recording my food intake, I failed miserably. I only half-recorded my intake for Monday and part of Tuesday. However, I will say that I was more cognizant of what I was eating this week and made a deliberate attempt not to stuff myself at any one sitting.
Finally, with respect to (3), some physical activity, I passed with flying colors. I hit the gym three times this past week, the details of which are at the end of this post. For days which there are no notes, I did not work out.
TRAINING LOG
Tuesday 7.17.07- I went for an easy 20 minutes on the elliptical machine. The battery in my heart rate monitor was dead, so I don't have any stats from this workout. I will say that it was pretty ugly.
Saturday 7.21.07- I went for 30 minutes on elliptical machine in my apartment building gym at Level 9. In that time I covered 2 miles with an average heart rate of 136 and a max heart rate of 162. I burned 337 calories. After eating bar-b-que at my parents' house in the afternoon, I went for a 30 minute walk over a fairly hilly course on the streets near their house. I didn't have my heart rate monitor on, but going up some of the hills, I was only able to get out a couple of sentences at a time while talking to my companions before needing a breath. As a result, at those times I'd estimate my HR was up around 155 or so.
Sunday 7.22.07- 30 minutes on elliptical machine at Level 10. Covered 2.19 miles, 141 average heart rate, 155 max heart rate, burned 359 calories.
Weekly Total: 1 hour 50 minutes of training time. Remarkably, I have no soreness in my legs. Admittedly, I am taking it VERY easy. After over a year of little to no physical activity whatsoever I'm hesitant to push very hard at this point.
Monday, July 16, 2007
Sunday, July 15, 2007
Coming In Hot
The first stop on the Comeback Trail for the Goodfellas was an impromptu strategy and planning meeting in Lake Placid this past weekend. After Nipplehonker ("NH") finally decided to ditch his prior commitments for Saturday afternoon allowing for a Friday night departure, the Goodfellas settled on Lake Placid as a venue. We reserved a top of the line cabin at Whispering Pines Campground in Lake Placid.
Everything being an adventure for the Goodfellas, we coasted into the campground at 2AM on fumes as a result of poorly judging our fuel level and every gas station north of exit 25 on I-87 being closed. Immediately, the Goodfellas reverted to top form using their exceptional wilderness skills to create a large campfire worthy of this epic reunion. After the fire was tended to, the Goodfellas consumed fine libations courtesy of the Busch family, discussed their plans for the future, and then retired to bed at an hour that most would consider early morning.
Saturday morning brought a delightful round of golf at Whiteface Country Club.
After golf, the Goodfellas procured provisions for a feast and proceeded to stock their bodies with protein for the coming months of training.
After consuming their feast, the Goodfellas again built a prodigious campfire and proceeded to map out their plans for the coming year.
The discussion carried on late into the night and spilled over to the early morning. The result is this: the Goodfellas have mapped out two ventures for the coming year: (1) to compete in and complete the 2008 Florida Half Ironman (see link on right); and (2) a top secret 2008 Catskills venture which we believe would be the first of its kind. With respect to (2), the Goodfellas respectfully decline to elaborate any further in order to protect the virginity of the venture. While we would never expect another trail duo to "steal" our idea (the mountaineering ethos frowns upon such behavior), the venture would lose a great deal of its appeal to us should it first be completed by someone else. As time goes by and we come nearer to the starting date of this Catskills venture, we will reveal more details.
With respect to (1), the Goodfellas have laid out an ambitious weight-loss plan and subsequent training plan, the details of which are forthcoming in a later post. Of course, our efforts to train for the Florida Half Ironman will bring us to the mountains again as the mountains offer excellent training opportunities. You can expect those mountain excursions undertaken in the name of Ironman training to be fully reported and documented here in the coming months. These training sessions in the mountains will also, in most cases, serve the dual purpose of preparing us for our secret Catskills venture as well.
So, there is it...a broad road map for the Goodfellas upcoming year...stay tuned for more, we'll be coming in hot all year long.
Everything being an adventure for the Goodfellas, we coasted into the campground at 2AM on fumes as a result of poorly judging our fuel level and every gas station north of exit 25 on I-87 being closed. Immediately, the Goodfellas reverted to top form using their exceptional wilderness skills to create a large campfire worthy of this epic reunion. After the fire was tended to, the Goodfellas consumed fine libations courtesy of the Busch family, discussed their plans for the future, and then retired to bed at an hour that most would consider early morning.
Saturday morning brought a delightful round of golf at Whiteface Country Club.
After golf, the Goodfellas procured provisions for a feast and proceeded to stock their bodies with protein for the coming months of training.
After consuming their feast, the Goodfellas again built a prodigious campfire and proceeded to map out their plans for the coming year.
The discussion carried on late into the night and spilled over to the early morning. The result is this: the Goodfellas have mapped out two ventures for the coming year: (1) to compete in and complete the 2008 Florida Half Ironman (see link on right); and (2) a top secret 2008 Catskills venture which we believe would be the first of its kind. With respect to (2), the Goodfellas respectfully decline to elaborate any further in order to protect the virginity of the venture. While we would never expect another trail duo to "steal" our idea (the mountaineering ethos frowns upon such behavior), the venture would lose a great deal of its appeal to us should it first be completed by someone else. As time goes by and we come nearer to the starting date of this Catskills venture, we will reveal more details.
With respect to (1), the Goodfellas have laid out an ambitious weight-loss plan and subsequent training plan, the details of which are forthcoming in a later post. Of course, our efforts to train for the Florida Half Ironman will bring us to the mountains again as the mountains offer excellent training opportunities. You can expect those mountain excursions undertaken in the name of Ironman training to be fully reported and documented here in the coming months. These training sessions in the mountains will also, in most cases, serve the dual purpose of preparing us for our secret Catskills venture as well.
So, there is it...a broad road map for the Goodfellas upcoming year...stay tuned for more, we'll be coming in hot all year long.
Tuesday, July 10, 2007
We're Back
In a monumental event, the Goodfellas have unanimously decided, on the two-year anniversary of the birth of this blog, to emerge from retirement. We have some big plans for the remainder of 2007 and 2008. In future posts we'll get to the details of our new adventures. However, we'd like to tie up some loose ends before we get to that.
We know that our loyal fans have been waiting 2 years for the final trip report and conclusion of our 2005 Northeast Climbing Tour. For those who can wait no longer, the short version is this: we drove, we camped, we climbed, we drank, and we slept. After we summited Katahdin and returned home, we decided to hang up our boots and retire from the climbing game. Nipplehonker has not set foot on a trail since leaving Kahtadin. Asswrangler, in a moment of weakness, completed a solo ascent of Mt. Tremper in the Catskills last year. Otherwise, Asswrangler too has avoided the call of the mountains. Since the conclusion of the 2005 Tour, the Goodfellas have led rather ordinary and uneventful lives while toiling away for 'the man' at their white-collar jobs. The long hours chained to our desks and blackberries have taken their toll on our bodies and spirits. We have become mentally and physically soft. Today, the Goodfellas say "no more" and have begun plotting their triumphant return to greatness with the same vigor and enthusiasm that brought about the 2005 Tour. Stay tuned for further details.
PS- For those who can wait a bit longer, we'll be posting a full trip report with pictures of the 2005 Tour. Obviously, since we'll be writing the trip report nearly 2 years after the fact, it won't be as vivid as you'd normally expect. However, it will provide a satisfying conclusion to those who followed the planning and preparation stage of the 2005 Tour.
We know that our loyal fans have been waiting 2 years for the final trip report and conclusion of our 2005 Northeast Climbing Tour. For those who can wait no longer, the short version is this: we drove, we camped, we climbed, we drank, and we slept. After we summited Katahdin and returned home, we decided to hang up our boots and retire from the climbing game. Nipplehonker has not set foot on a trail since leaving Kahtadin. Asswrangler, in a moment of weakness, completed a solo ascent of Mt. Tremper in the Catskills last year. Otherwise, Asswrangler too has avoided the call of the mountains. Since the conclusion of the 2005 Tour, the Goodfellas have led rather ordinary and uneventful lives while toiling away for 'the man' at their white-collar jobs. The long hours chained to our desks and blackberries have taken their toll on our bodies and spirits. We have become mentally and physically soft. Today, the Goodfellas say "no more" and have begun plotting their triumphant return to greatness with the same vigor and enthusiasm that brought about the 2005 Tour. Stay tuned for further details.
PS- For those who can wait a bit longer, we'll be posting a full trip report with pictures of the 2005 Tour. Obviously, since we'll be writing the trip report nearly 2 years after the fact, it won't be as vivid as you'd normally expect. However, it will provide a satisfying conclusion to those who followed the planning and preparation stage of the 2005 Tour.
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