For our 200th episode I thought I would take you along on a typical day with me, from rising at 4:30 a.m., through my workouts and meals, through to the end of the day. My routine is very different than it was when I recorded episode #1.
I wake up and get to the gym by the time they open at 5:00 a.m. Today I’m playing racquetball. I alternate racquetball and lifting weights.
After the workout my heart rate is 94. It is a few minutes after the last game though, so I suspect my sustained average was probably at least ten points higher. The cardiologist looked at a chart and said I need to get my heart rate to 116 and sustain it for 25 minutes. I played racquetball for 40 minutes, and I do it three times per week.
After exercise, I treat my neck condition with a traction machine. Inconveniently, there isn’t much I can do while I’m in the machine, so this morning is probably the most productive I have been during this time, since I am recording the podcast!
When I get to work, I’m one of the first people there, so I usually make coffee. In between making several pots, and getting started on my email, I take a few laps around the building. Hopefully, I’ll hit 6,000 steps by the end of the work day. I started with only 800 steps even after racquetball, according to my watch. But by 8:15 I have 2700 steps.
About 9:00 a.m. I eat a bowl of steel-cut oats. Usually, I have some supplement shakes earlier, so breakfast is pretty late. I’m doing well on my steps today, up to about 3900 by 10:30.
It’s important to drink water throughout the day, so I keep a container on my desk at all times. We have a filtered, cooled water dispenser, which makes it convenient.
I think the best time to have lunch is exactly at lunch time! Today I’m having my famous Double Bean Chili (see Episode 141 http://RunningAFEVER.com/141), which is tasty and less than 300 calories. Spicy food and meat are also more filling.
My meal routine varies, but I have had success by eating about six small meals per day. Today I’m having a serving of light greek yogurt, which is high in protein and about 80 calories.
By the end of the day, I’ve walked over 5,000 steps, which is pretty good. It’s Friday, and I am happy to be heading into the weekend.
Once per week or so, I go by the grocery store on the way home from work. Today I’m picking up some pickles, which are zero calories. A great snack. I also need cocktail sauce, which I eat with shrimp, another high-protein, low-calorie, delicious food. Later I pick up some almond milk, which I have with supplements, cereal, or coffee. I like it better than milk. It is less acidic. It also contains no trans fat. The unsweetened version is only 30 calories per serving, and the vanilla flavor is delicious. But I also like soda, and I’ll usually pick up some Fresca in either peach or cherry flavors.
I really like going for a walk to wind down after work. It’s good for the body and the mind. Today I’m at Lake Atalanta, a city park in Rogers, Arkansas.
Finally, I try to get eight and a half hours of sleep a night, or close to it, so I need to get to bed before nine.
Please comment here or at http://RunningAFEVER.com/YouTube, and let me know what you think of this episode, and what you’d like to see in future episodes.
Thanks for helping me get to 200 episodes!