Taper week begins

Monday and happy Columbus Day!  We had a nice day yesterday.  My uncle and his family came up to visit, so we had dinner at my parents house.  A good visit was had and it was a nice rest day for me, and I only had to work half a day!

This morning,  I was up raring to go and biked to the gym. Chilly, but still doable right now.  Last lifting session of the week pre duathlon.

Exercise Set/rep/weight Muscle worked
Barbell Split Squat 3 sets of 10 at 55# Lower body
Dumbbell pull over 4 sets of 12 with 25# DB Back
Barbell stiff-leg deadlifts 3 sets of 10 at 75# Lower body
Decline sit ups 3 sets of 12 Core
Upright row 3 sets of 10 at 30# Shoulders
Triceps pull down 3 sets of 15 at 30# Triceps
Seated Calf Raise 3 sets of 10 at 110# Calves

I am having some soreness in the front my shoulder with any pushing activity, so I am laying off any chest exercises for a while (probably 3 weeks). That is quite annoying.  I think it is tendonitis/bursitis.  Anyone have any good chest exercises that don’t have a push component to them?  Maybe I need to start some chin ups again.

I was going to run on the treadmill, but then I thought I would wait until later since it was going to be nice out.  So – I biked on home for breakfast!

Banana custard oats topped with nut butter and jam.  This is now classic Lori for brekkie!

I put my head down today and just worked, worked, worked.  I wanted to finish up as early as I could.  I actually was a little surprised that there was enough work for both jobs, since the clinics were closed today.  I’ll take it, though!

Lunch break.  Guess what is back in the house? Tuna.  Yay… maybe not so ready for it after all LOL!

Well, I did get some more lemon pepper, so it was all right.  Sunchips on the side in the super noisy bag.  Did you know they are going to discontinue the eco friendly bag on all but the regular chips because too many people complained about the noise?  Lame…

I was having some nut issues today.  John made me a latte in the afternoon, which I paired up with this:

I finished up work at about 4 pm, which was awesome!  I decided to go out for a run and asked John if he wanted to go down to the track.  I just wanted an easy 2-mile run as part of my taper.

Pink item of the day!  My and my trisuit (aka Triscuit) ready for the run.

The Breast Cancer Site
Amazing how I can bike outside all summer and still be pasty white.  64 degrees out, baby!  I was ready for that 😀  My legs felt a little stiff, but likely due to the lifting from this morning.   John did 3 miles, he passed me a couple times on the track.
This week is the taper week.  Weather looks like it should be passable for the duathlon on Sunday.  The week will look like this:
Sun: Rest day.
Mon:  Lifting, 4 mile bike ride, 2 mile run.
Tues: 5 mile bike ride, 2 mile run.
Wed: Rest day, walking.
Thurs: 13 mile bike ride (if no rain)
Fri: 2 mile run.
Sat:  Rest day
Sun:  Duathlon!
Dinner time when we got back from the run.
I managed to snack on a few handfuls of peanuts.
I probably ate close to 2 ounces.  Ooops.  So much for not snacking before dinner!  I made a pressed sandwich with chicken, laughing cow, honey mustard and apples.  It was good.  I should do that for a recipe post tomorrow.
MNF tonight and I am done with work for the day!  John and I are going to sneak out for some coffee before he goes to play poker.
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22 thoughts on “Taper week begins

    1. Lori Post author

      I do have a protein drink before I head out to the gym. Nothing too exciting, so I don’t usually take a picture of it LOL!

  1. Tish

    Love your “triscuit.” I’m so sorry your shoulder is sore and hope you find your way through it. I fell on my shoulder once and had bursitis which bothered me for a couple of years, but finally went away.
    .-= Tish´s last blog ..Weekend Recap =-.

  2. Leah

    I think I actually got more color on my arms than you…and that would be a first for me. Then again, I’m bad about forgetting to put sunscreen while I watch my son play soccer. Bad white girl, bad!

    Good luck on these last preparations for dualthon. Amazing!
    .-= Leah´s last blog ..Monday Meanderings =-.

  3. Robin

    Looks like it was a great day! I am nut-challenged, too. Love peanuts & raw almonds. As usual, food looks yummy. 🙂 Crossing fingers for good weather for this weekend’s duathlon!

    *hugs* from Orlando!

  4. Jody - Fit at 52

    Bummer on the shoulder! I do love my push-ups & would be bummed not to be able to do those. I was wondering if you can modify & do some dumbbell flies or cable crossovers at the gym that will not hurt your shoulder.. you know, not extend to far out…. maybe even the cables on light weight might allow you some cable chest presses at a lighter weight….

    I love how you love your coffee! 🙂
    .-= Jody – Fit at 52´s last blog ..Mental vs Physical Fullness =-.

  5. Cindy

    you are going to do GREAT!

    I can’t wait to cheer you on!!!!

    I JUST (last night) saw a run for the cure race in my town (at least the banners) so I need to go check it out…I still need to get my first 5K in…LIKE SOON.

    and I don’t know about an easier chest ex. I have a sensitive shoulder and when I oops..I have to lay off for a bit. NO FUN.
    I just use lighter weights (always) because it gets achy if I over do it.

    have a great day!!!
    .-= Cindy´s last blog ..Vitamin D Day =-.

  6. Call Me Ishmael

    Don’t know of any non-pushing chest exercises..sorry to hear about the soreness. I just got a huge craving for tuna and lemon pepper after looking at that picture of your lunch. Jumps off the page at me! Hope the shoulder heals fast.
    .-= Call Me Ishmael´s last blog ..Run 5k Check =-.

  7. Fran

    Is John doing the duathlon with you? Maybe you’ve said it before but in that case I forgot (sorry). I hope the weather will be great next Sunday and you will have a great race.

    I think you are secretly in love with your tuna 😆

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