avondale training journal, starting Dec. 2018 (comments welcome)

lookingforsunshine · Oct 16, 2022

Sending love and well wishes to you and your mom!

DopeyBadger · Oct 16, 2022

Scary week, glad everything seems to be working out. Sending my best.

striker1064 · Oct 16, 2022

Sending best wishes to you, your mom, and the rest of your family! Glad she seems to be doing better.

Naomeri · Oct 16, 2022

Best wishes for your mother’s recovery!

garneska · Oct 16, 2022

Wow an extremely eventful two weeks but not in a good way. Glad things are looking up. Still bummed about your headache. I keep hoping one of these weeks will be a breakthrough.

dis_or_dat · Oct 17, 2022

Sorry to hear about everything that's been going on, but good that your mom was caught in time and improving. Since you're seeing your PT about headaches, consider mentioning about your ankles too.

GollyGadget · Oct 17, 2022

What a stressful turn of events. I'm glad to see things are on the upswing.

avondale · Oct 17, 2022

Thank you, everyone, for your support! It was a heck of a week last week.

@dis_or_dat , I did PT for my left ankle last year and now I think it's pretty good. Once this ankle heals (or should that be "heels") up a bit, I'll do the PT exercises for it, too. One thing that I've found with PT is that if you have a referral for a specific issue, they aren't allowed by insurance to work on something else. The wonders of the medical system.

avondale · Oct 24, 2022

Week of Oct. 17 - 23, 2022

This week is the twelfth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. It's a cut-back week.

Monday after work: walk on treadmill

time: 1:28:23
distance: 4.9 mi
ave pace: 18:02
incline: 4%

Tuesday

Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- 20 each side running high knees
After work:
- Speed workout on track: 15 min easy + 7 x (3 min at CV effort + 1 min walk) + 4 x (30 sec sprint + 1 min walk)
  - T+D 83, no effect, T 54 F, windy
  - time: 49:06
  - distance: 4.54 mi
  - CV splits: 9:17, 8:57, 8:49, 8:59, 8:53, 8:50, 8:50
  - sprint splits: 5:58, 7:03, 7:00, 6:49
  - route: HS track
  - comments: My "calculated" CV pace is 9:00. But I'm trying to go by effort, which would be a HR of about 170 BPM. But with 3 minutes in an interval, it's hard for the HRM to react that fast, so I never go to 170 BPM. Shrug.
  - comments: My intervals were generally slower than when I did this workout several weeks ago - except for that 5:58 sprint split!

Wednesday after work:

50 min easy
- T+D 83, no effect, T 52 F
- time: 50:01
- distance: 4.01 mi
- average pace: 12:27
- splits: 12:33, 12:34, 12:04, 12:36
- ave HR: 136 BPM - within my target range
- elevation gain: 262 ft (corrected)
- route: old loop around the neighborhood
- comments: Not looking forward to these runs in the dark during winter.

Thursday after work:

40 min tempo ramps
- T+D 86, no effect, T 61 F
- time: 40:01
- distance: 3.69 mi
- splits: 11:09, 10:48, 10:37, 10:50
- elevation gain: 293 ft (corrected)
- route: new loop around the neighborhood

Friday

Before breakfast: Workout 3
- 3 x 5 goblet squats with 20-lb vest + 50 lb
- 3 x 1 unassisted chin-ups
- 3 x 5 lat pull-downs with chin-up grip with 42-lb bands
- 3 x 2 each side push-ups into side plank with hands on medicine balls and 20-lb vest
- 3 x 5 hamstring slider curls with 10 lb
- cut out last exercise due to time
After dinner: 2-hr tennis doubles match - my partner and I lost 6-3, 2-6, 1-0.

Saturday

After breakfast: 2-hr tennis doubles practice
Before dinner:
- 90 min easy on trail
  - T+D 107, 0.5% effect, T 70 F
  - time: 1:30:01
  - distance: 6.31 mi
  - average pace: 14:16
  - splits: 15:00, 15:05, 13:57, 14:24, 13:44, 13:39, 13:28
  - ave HR: 134 BPM - within my target range
  - elevation gain: 847 ft (corrected)
  - route: Western Ridge Trail, Rock Creek National Park

Sunday before dinner:

140 min LR on trail
- T+D 118, 1% effect, T 63 F
- time: 2:20:01
- distance: 10.17 mi
- average pace; 13:46
- splits: 14:18, 13:54, 13:12, 13:24, 13:07, 13:10, 14:00, 13:32, 14:51, 13:16, 18:54
- ave HR: 142 BPM - within my target range
- elevation gain: 782 ft (corrected)
- route: Seneca Greenway Trail
- comments: I drank 1.5L water + Nuun. I forgot a flask with 0.5-L water, so I rationed a bit. I ate one Honey Stinger waffle, one serving of Swedish Fish, and one sleeve of GU Chews.
- comments: This run went very well! I pushed the pace a bit.

Health

My headache has continued with its ups and downs. I had a follow-up appointment with the Pain Management group after my sub-occipital block injections that I got last month. There really has been no improvement from that, so they decided not to do another set of those injections. There is also a new doctor there in charge of the group (the previous doctor left), and this doctor suggested a medial branch block, which is a different type of nerve block. Again, his thinking of how the pain symptoms match up with this is plausible, but so were previous ideas.

At any rate, the good thing about this approach is that they can sort of do a test injection. It's an injection of an anesthetic, and it should cause immediate pain relief. If that happens, then that is the cause of the pain. But it only lasts for a day. Also, they test the left and right side independently. If this does turn out to be the cause of the pain, then they can do a radio wave ablation of those nerves that should relieve the pain for about a year.

I have the first text injection next week, so we'll see if it helps!

Weight

I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage. I had a lot of backward progress when I was in Pittsburgh with my mother in the hospital, so I need to get back on track.

Monday: -0.6 lb
Tuesday: +0.6 lb
Wednesday: +2.2 lb
Thursday: +2.0 lb
Friday: +1.4 lb
Saturday: 0 lb
Sunday: +0.6 lb
average: +0.9 lb - well, this is a bit of an improvement
average Weeks Oct. 3 - 16: +1.2 lb - week before I was in Pittsburgh + Pittsburgh week
average Week Sep. 26 - Oct. 2: +1.0 lb - even more backwards!
average Week Sep. 19 - 25: +0.6 lb - backwards!
average Week Sep. 12 - 18: +0.2 lb
average Week Sep. 5 - 11: -0.4 lb
average Week Aug. 29 - Sep. 4: +1.8 lb
average Week Aug. 22 - 28: +0.5 lb
average Week Aug. 16 - 21: +0.7 lb
average Week Aug. 8 - 14: +1.3 lb
average Week Aug. 1 - 7: +1.2 lb
average Week July 25 - 31: +2.3 lb
average Week July 18 - 24: +3.1 lb

I had three salads for lunch last week, and they were pretty good. I will have them all five workdays this next week.

Baloo in MI · Oct 24, 2022

I jumped into your journal. Blown away by your detail! Love it!

So sorry to hear about the headaches. My family suffer from migraines, they are awful! But at least they come and go, to have an ongoing issue would not be fun! I hope these new tests result in a solution for you.

avondale · Oct 30, 2022

Week of Oct. 24 - 30, 2022

This week is the thirteenth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This week and the two weeks after it are my peak training block before I start my taper.

Monday

Before breakfast: foam rolling and stretching
After work: walk on treadmill
- time: 1:26:44
- distance 4.89 mi
- average pace: 17:44
- incline: 4%

Tuesday

Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- 20 each side running high knees
- 100-up, marching version
- 50 pawbacks, stationary version
After work:
- Hill repeats: 20 min easy + 5 x (1 min sprint uphill + 2 min walk downhill) + 5 min easy
  - T+D 120, 1% effect, T 63 F
  - time: 40:06
  - distance: 3.21 mi
  - uphill splits: 9:07, 8:44, 8:44, 8:15, 8:23
  - route: old loop around the neighborhood
  - comments: I feel like the uphill splits were faster than the last time I did hill repeats on this hill, but it's been awhile since I've used this hill. It will take me some looking to find that.

Wednesday

Before work: Workout 1
- 3 x 5 squats with 20-lb vest + 65 lb
- 3 x 1 unassisted pull-ups
- 3 x 5 lat pull-downs with 42-lb bands
- 3 x 5 Romanian deadlifts with 55 lb
- 3 x 5 shoulder presses with 25 lb each arm
After work:
- 60 min easy
  - T+D 122, 1.5% effect, T 64 F
  - time: 1:00:01
  - distance: 5.13 mi
  - average pace: 11:42
  - splits: 11:45, 11:54, 11:22, 11:32, 11:58, 11:44
  - ave HR: 136 BPM - within my target range
  - elevation gain: 153 ft (corrected)
  - route: Rock Creek Trail
  - comments: I was able to leave work a bit early and squeeze in this run on a paved trail before sunset.

Thursday

Before breakfast: foam rolling and stretching
After work:
- 50 min tempo ramps
  - T+D 99, no effect, T 64 F
  - time: 50:01
  - distance: 4.6 mi
  - splits: 11:06, 10:50, 10:46, 10:41, 11:07
  - elevation gain: 362 ft (corrected)
  - route: new loop around the neighborhood

Friday after dinner: walk on treadmill

time: 43:15
distance: 2.39 mi
average pace: 18:06
incline: 4%
comments: I had a long and tiring day at work, so I only did this to get my 10,000 steps for the day.

Saturday

Before lunch: 2-hr tennis doubles practice
Before dinner:
- 90 min easy on trail
  - T+D 97, no effect, T 61 F
  - time: 1:30:01
  - distance: 6.65 mi
  - average pace: 13:32
  - splits: 13:15, 13:22, 13:51, 14:30, 13:09, 13:29, 12:57
  - ave HR: 139 BPM - within my target range
  - elevation gain: 410 ft (corrected)
  - route: Valley Trail, Rock Creek National Park

Sunday before dinner:

180 min LR on trail
- T+D 104, 0.5% effect, T 59 F
- time: 3:00:01
- distance: 12.85 mi
- average pace: 14:00
- splits: 14:11, 14:16, 13:26, 13:19, 12:57, 14:40, 15:35, 13:33, 13:38, 13:53, 14:23, 14:19, 13:51
- ave HR: 138 BPM - below my target range
- elevation gain: 1034 ft (corrected)
- route: Seneca Greenway Trail
- comments: I carried 1.5 L of water + Nuun and 1 L of plain water. I'd estimate that I had 0.5 L or less left in total.
- comments: I ate two Honey Stinger waffles, one sleeve of GU Chews, and one serving of Swedish Fish.
- comments: I worry so much about pushing my pace a bit more in the first part of the run because in the summer that set me up for a death march. But with these great temperatures, I really need to do that more. My average HR was so low and I really never had too many periods of getting winded - just a few uphills.

Health

No real changes this week - headache up and down. My last PT session is tomorrow - I am not sure if I'll push to do more of them because I'm not sure how much it's helping and it really takes a lot of time. My medial branch block appointment is this week - I really hope that it does something for me!

Weight

I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage. I had a lot of backward progress when I was in Pittsburgh with my mother in the hospital, so I need to get back on track. Clearly my body doesn't feel like going below its current level.

Monday: +0.4 lb
Tuesday: 0 lb
Wednesday: +0.6 lb
Thursday: +0.2 lb
Friday: +1.4 lb
Saturday: +0.8 lb
Sunday: +1.0 lb
average: +0.6 lb - another slight improvement; interestingly the day-to-day fluctuations weren't as big as usual
average Week Oct. 17 - 23: +0.9 lb - well, this is a bit of an improvement
average Weeks Oct. 3 - 16: +1.2 lb - week before I was in Pittsburgh + Pittsburgh week
average Week Sep. 26 - Oct. 2: +1.0 lb - even more backwards!
average Week Sep. 19 - 25: +0.6 lb - backwards!
average Week Sep. 12 - 18: +0.2 lb
average Week Sep. 5 - 11: -0.4 lb
average Week Aug. 29 - Sep. 4: +1.8 lb
average Week Aug. 22 - 28: +0.5 lb
average Week Aug. 16 - 21: +0.7 lb
average Week Aug. 8 - 14: +1.3 lb
average Week Aug. 1 - 7: +1.2 lb
average Week July 25 - 31: +2.3 lb
average Week July 18 - 24: +3.1 lb

The salads for lunch are reasonably tasty. But I was really hungry all of this week! I thought that I made salads that were about the same calories as my prior lunches, so I'm not sure why this happened.

avondale · Nov 7, 2022

Week of Oct. 31 - Nov. 6, 2022

This week is the fourteenth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. The week after this is my peak training week before I start my taper. Also, Nov. 6 was my birthday! But not a very remarkable day.

Monday after work: walk on treadmill

time: 1:26:30
distance: 4.81 mi
average pace: 17:59
incline: 4%

Tuesday after work:

60 min tempo ramps
- T+D 121, 1.5% effect, T 72 F
- time: 1:00:00
- distance: 5.52 mi
- splits: 11:14, 10:40, 10:39, 10:43, 10:52, 11:23
- elevation gain: 425 ft (corrected)
- route: new loop around the neighborhood

Wednesday

Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- 20 each side running high knees
After work:
- 60 min easy - treadmill
  - time: 58:24
  - distance: 5.0 mi
  - average pace: 11:41
  - comments: I was feeling too lazy to go run in the dark with my lights so I did the treadmill...and I remembered why I hate the treadmill.

Thursday

Before breakfast: Workout 2
- 3 x 5 each leg one-leg squats on bench with 20-lb vest
- 3 x 5 each arm one-arm rows on bench with 30 lb
- 3 x 5 wide push-ups with 20-lb vest
- 3 x 5 each leg hamstring curls with 13-lb band
- 3 x 5 parallel-bar dips
- added:
  - 100-up, marching version
  - 100 pawbacks, stationary version
In evening: walking on treadmill
- time: 43:08
- distance: 2.1 mi
- average pace: 20:32
- incline: 4%

Friday after work:

Hill repeats: 20 min easy + 7 x (1 min sprint uphill + 2 min walk downhill) + 5 min easy
- T+D 127, 2% effect, T 72 F
- time: 46:06
- distance: 3.64 mi
- uphill splits: 8:55, 8:40, 8:16, 8:33, 8:45, 8:22, 8:39
- elevation gain: 314 ft (corrected)
- route: old loop around the neighborhood

Saturday

Before lunch: 2-hr tennis doubles practice
Before dinner:
- 90 min easy on trail
  - T+D 138, 3% effect, T 79 F
  - time: 1:30:01
  - distance: 6.26 mi
  - average pace: 14:23
  - splits: 14:32, 15:22, 14:03, 14:32, 14:38, 13:45, 12:08
  - ave HR: 137 BPM - within my target range
  - elevation gain: 861 ft (corrected)
  - route: Western Ridge Trail, Rock Creek National Park
  - comments: It was far too unseasonably hot. I tried to take it extra easy.

Sunday before dinner:

195 min LR on trail
- T+D 141, 3.5% effect, T 73 F; rained for second half
- time: 3:15:18
- distance: 13.0 mi
- average pace: 15:01
- splits: 14:29, 14:15, 14:18, 14:17, 14:04, 15:12, 16:24, 14:59, 14:54, 15:02, 15:59, 16:52, 14:32
- ave HR: 153 BPM - within my target range, barely
- elevation gain: 1068 ft (corrected)
- route: Seneca Greenway Trail
- comments: It was far too unseasonably hot. I tried to take it extra easy in the beginning, which I do think helped, but the second half went very, very badly. I had to take a ton of breaks. I also forgot my hat, which really annoyed me for the rain.
- comments: I took 1.5L of water + Nuun and 1L of plain water. I drank every bit of it, but rationed it well. I ate two Honey Stinger waffles, one serving of Swedish Fish, and one sleeve of GU Chews.

Health

I had the medial branch block injections on Thursday after work. These were injections of anesthetic into the medial branch nerves. If this was the cause of my pain/headaches, they should provide near-immediate relief that lasted several hours. The injections were quite uncomfortable and left the back of my neck all bruised up.

Unfortunately, they did not work for my headache or neck pain. SIGH. So I'm not sure what the next step will be.

Weight

I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage. I had a lot of backward progress when I was in Pittsburgh with my mother in the hospital, so I need to get back on track. Clearly my body doesn't feel like going below its current level.

Monday: +0.4 lb
Tuesday: +0.6 lb
Wednesday: +1.2 lb
Thursday: +0.4 lb
Friday: +1.6 lb
Saturday: 0 lb
Sunday: 0 lb
average: +0.6 lb - same as the previous week, but probably a win considering extra Halloween candy around...
average Week Oct. 24 - 30: +0.6 lb - another slight improvement
average Week Oct. 17 - 23: +0.9 lb - well, this is a bit of an improvement
average Weeks Oct. 3 - 16: +1.2 lb - week before I was in Pittsburgh + Pittsburgh week
average Week Sep. 26 - Oct. 2: +1.0 lb - even more backwards!
average Week Sep. 19 - 25: +0.6 lb - backwards!
average Week Sep. 12 - 18: +0.2 lb
average Week Sep. 5 - 11: -0.4 lb
average Week Aug. 29 - Sep. 4: +1.8 lb
average Week Aug. 22 - 28: +0.5 lb
average Week Aug. 16 - 21: +0.7 lb
average Week Aug. 8 - 14: +1.3 lb
average Week Aug. 1 - 7: +1.2 lb
average Week July 25 - 31: +2.3 lb
average Week July 18 - 24: +3.1 lb

Sunday was my birthday, and I had lots of yummy food and dessert. My weight measurement was in the morning, LOL.

lookingforsunshine · Nov 8, 2022

avondale said:
Also, Nov. 6 was my birthday!

WillRunForPizza · Nov 8, 2022

Happy birthday!

DopeyBadger · Nov 8, 2022

striker1064 · Nov 8, 2022

Happy birthday!

GollyGadget · Nov 8, 2022

Happy belated birthday!

avondale · Nov 8, 2022

Thank you all! Billy, i asked my husband to make your PB pie again. It's still good.

azrivest · Nov 9, 2022

Happy belated belated birthday! party:

avondale · Nov 14, 2022

Week of Nov. 7 - 13, 2022

This week is the fifteenth week of my training plan for the Lake Norman 30k trail race that is on Dec. 3, 2022. This was peak week of my training plan - I start tapering after this.

I missed one mid-week run this week. I had a work event on Monday evening and couldn't do it Wednesday because of my match. I would normally shift it to Friday, but originally the forecast said we would be getting inches of rain from the tropical storm remnants, so I just decided to skip it. The rain fizzled, so I probably could have fit it in after work, but it would have annoyed my husband to push back the time for dinner. Meh. With how my LR went this week, I think my training is going very well.

Monday before breakfast: foam rolling and stretching

Tuesday

Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- 20 each side running high knees
- added:
  - 100-up, marching version
  - 100 pawbacks, stationary version
After work:
- 60 min tempo ramps
  - T+D 87, no effect, T 50 F
  - time: 1:00:07
  - distance: 5.49 mi
  - splits: 11:32, 11:01, 10:49, 10:41, 10:51, 10:37
  - elevation gain: 434 ft (corrected)
  - route: new loop around the neighborhood

Wednesday

Before breakfast: prehab - new routine I am trying occasionally
- 15 per leg - hip strengtheners
- 15 per leg - straight-leg eccentric heel drop
- 15 per ankle - resisted dorsiflexion
- 15 per ankle - resisted plantarflexion
- 15 per ankle - resisted eversion
- 2 per leg - balance on foam pad for 30 sec
After dinner: 2-hr tennis doubles match - my partner and I lost 6-0, 6-2.

Thursday

Before breakfast: Workout 3 - cut short for time
- 3 x 5 goblet squats with 20-lb vest + 50 lb
- 3 x 1 unassisted chin-ups
- 3 x 5 lat pull-downs with chin-up grip with 42-lb bands
- 3 x 2 each side push-ups into side plank with hands on medicine balls and 20-lb vest
- 3 x 5 hamstring slider curls with 10 lb
After work:
- 60 min easy
  - T+D 119, 1% effect, T 66 F
  - time: 1:00:02
  - distance: 4.97 mi
  - average pace: 12:04
  - splits: 12:10, 12:27, 11:35, 12:07, 12:02
  - ave HR: 134 BPM - within my target range
  - elevation gain: 354 ft (corrected)
  - route: old loop around the neighborhood
  - comments: I am having trouble keeping motivated to do this runs around the neighborhood in the dark. I did better with it last year.

Friday

Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- 20 each side running high knees
After dinner: walk on treadmill
- time: 1:26:29
- distance: 4.85 mi
- average pace: 17:50
- incline: 4%

Saturday

After breakfast: 2-hr tennis doubles practice
Before dinner:
- 90 min easy on trail
  - T+D 121, 1.5% effect, T 70 F
  - time: 1:30:01
  - distance: 6.56 mi
  - average pace: 13:43
  - splits: 13:29, 13:06, 14:09, 15:31, 12:58, 13:35, 12:53
  - ave HR: 137 BPM - within my target range
  - elevation gain: 471 ft (corrected)
  - route: Valley Trail, Rock Creek National Park

Sunday before dinner:

210 min LR on trail
- T+D 74, no effect, T 45 F, WC 39 F
- time: 3:30:01
- distance: 14.81 mi
- average pace: 14:11
- splits: 14:29 14:14, 14:12, 14:09, 13:04, 14:53, 14:38, 13:14, 15:53, 13:06, 14:21, 13:08, 14:23, 14:45, 14:12
- ave HR: 136 BPM - below my target range
- elevation gain: 1246 ft (corrected)
- route: Seneca Greenway Trail
- comments: I took 1 L of water and 1.5 L of water + Nuun and drank most but not all of it. I ate two Honey Stinger waffles, one serving of Swedish Fish, and one sleeve of GU Chews.
- comments: It was like night and day between this run and last week's trail LR. The much lower T+D for this run made it SOOOO much better for me. I was dressed comfortably in a t-shirt and shorts for this. My HR did not get out of control and I didn't get out of breath much. I really should have pushed my pace, but I was a bit worried about overdoing it I feel much better with this being my peak LR for my 30k race.
- comments: In the last mile, I had just started down a fairly steep and rutted descent when the Sun came out at a low angle and blasted right in my eyes. I was just thinking, "Oh, that's going to make it hard to see my footing..."and BAM I tripped forward landed in the dirt. It really scraped up my left shin and made for hugely dramatic bleeding, but it was only a flesh wound.

Health

No real changes this week. The headache is still there, and up and down.

Weight

I really need to lose vacation weight and pandemic weight, so I'm hoping making my goal and result somewhat public here will make me more accountable to actually doing so. I've broken my goal into three 5-lb stages, and I'm currently tracking the first stage. Clearly my body doesn't feel like going below its current level.

Monday: -1.6 lb - I lost a ton of water weight from sweating so much with the LR the day before
Tuesday: -0.6 lb
Wednesday: +1.0 lb
Thursday: +1.8 lb
Friday: +2.0 lb
Saturday: +1.2 lb
Sunday: +0.2 lb
average: +0.6 lb - same!
average Week Oct. 31 - Nov. 6: +0.6 lb - same as the previous week, but probably a win considering extra Halloween candy around...
average Week Oct. 24 - 30: +0.6 lb - another slight improvement
average Week Oct. 17 - 23: +0.9 lb - well, this is a bit of an improvement
average Weeks Oct. 3 - 16: +1.2 lb - week before I was in Pittsburgh + Pittsburgh week
average Week Sep. 26 - Oct. 2: +1.0 lb - even more backwards!
average Week Sep. 19 - 25: +0.6 lb - backwards!
average Week Sep. 12 - 18: +0.2 lb
average Week Sep. 5 - 11: -0.4 lb
average Week Aug. 29 - Sep. 4: +1.8 lb
average Week Aug. 22 - 28: +0.5 lb
average Week Aug. 16 - 21: +0.7 lb
average Week Aug. 8 - 14: +1.3 lb
average Week Aug. 1 - 7: +1.2 lb
average Week July 25 - 31: +2.3 lb
average Week July 18 - 24: +3.1 lb

avondale training journal, starting Dec. 2018 (comments welcome)

it never hurts to keep looking for sunshine

Imagathoner

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I don’t have to, I get to.

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it never hurts to keep looking for sunshine

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Chasing the rDream

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