My weeks are VERY varied – both for work & workout schedules. Currently I’m currently training for three events: the 13-mi run of Ironman 70.3 Oregon in July, the 41-mi Timberline Trail hike over Labor Day & riding the 34-mi Whole Enchilada Trail in Sept.
As a general rule I try to keep bedtime & wake-up time fairly consistent…even on weekends. As all the rec’s suggest, this regularity does help my sleep.
I eat fairly basic food – easy to cook & lots of leftovers. It’s not the most exciting meal plan, but at this point in my work/exercise life, I prefer the predictability. Not only are basic foods less time-consuming to prepare, but I have come to recognize that what I eat the day before DIRECTLY impacts & influences how I feel in my next day’s workouts.
To plan my days, I do two things:
- The evening before I time block out the next day. This process helps me know what I’m doing each 1/2 hr of the day. And that schedule (though it is often adjusted) keeps me on track & minimizes wasted time.
- I use the prior day’s Oura Ring data to help me determine whether to exercise or not. Yes…I actually do adjust according to certain metrics!
A Week in My Life – Monday, Jan. 30, 2023
For work, Mondays are generally a computer day – perfect for working on my newsletter!
Exercise will vary based on how active I was over the weekend (that’s where the Oura data comes in).
On this day my Oura data looked pretty darn good! Readiness & sleep scores were solid as were body temp, resting heart rate (RHR) & heart rate variability (HRV). So, I choose to make this a bigger exercise day.
I was a bit nervous about one body issue – a calf muscle that had tightened up during my last interval run on 1/24. I did get in for physical therapy (PT) on 1/27…but I really hadn’t run on it since then. Because of that I chose to keep my Run/Walk intervals on the shorter side.
On the nutrition front, Mon’s are an Intermittent Fast day which mean I usually don’t eat until after 10:00AM. But this Mon was unusual due to two morning appts. So, I opted to eat a bit earlier.
Oura Health / Fitness Metrics (from previous day):
- Readiness Score- 85
- Sleep Score – 85 (6hr 58min)
- Activity Score – 75
- Body Temp – +0.3 deg over average
- Lowest Resting Heart Rate – 43 bpm
- Heart Rate Variability – 73 ms
- Respiratory Rate – 12.5 / min
Wake Up / Bedtime:
- 3:50AM – Wake up
- 7:30PM – Bedtime
Nutrition (3 Meals):
- 8:30AM – My Updated Breakfast
- 11:45AM – Lunch: pulled pork, white rice, roasted cauliflower
- 5:45PM – Dinner: seared ahi tuna, white rice, BIG salad
- Macros: Carb 24%, Protein 24%, Fat 52%
Workouts:
- 10:45AM – 1 x 30min Walk/Run at 1:1 & 2:1 ratios (NOTE: Monitoring a tender calf muscle that tightened up last run.)
- 2:30PM – 1 x 2hr 30min Walk (7.8 mi)
Work:
- 2 In-Person appts
- Computer work
Rest & Relaxation:
- 4:00-6:30AM – Coffee chat with Brian (my partner)
- 8:45AM & 10:15AM – 2 x 15min Walks to/from an appt
- 1:30-2:15PM – Piano practice
- 6:00-7:15PM – Relax with TV (All Creatures Great & Small, Frasier reruns
If you missed a particular day…here are the links: