Workouts & Meals for Week of 10-8-12

Made a few changes to last week's meal plan thanks for a delivery of grassfed beef that I forgot I had ordered.  We are well-supplied for the next few months!

Enjoyed some terrific carne asada last night--beef was so good my simple olive oil-lemon juice-garlic marinade was just enough for great tasting tacos (or in my case, taco salad).  Am looking forward to tomorrow night's blue cheese burgers!

Logged some solid miles on my bike (and saved some gas along the way!) by commuting to work one day, running several errands, and taking it on short trips to watch Siobhan play volleyball at school and at the club.  With my long ride Saturday morning, I totaled 47 miles for the week this way. 

I added a Surly Nice Rack to my LHT today:

With my panniers, this should make commuting and errand running even easier.  Am hoping to pick up a grocery bag pannier soon so I can do all or most shopping errands by bike.  Still prefer to keep most of this to the western end of Murrieta just because I like to avoid traffic as much as possible, but this still enables me to get to Plowboys, Ralphs, Barron's, and the carniceria on two wheels.  Would like to ride over to Fresh and Easy, but Murrieta Hot Springs is not a bike-friendly route.  Too bad they never opened the one on our side of town!

Here's the workouts and meals for the week:

Workouts

Monday, 10/8

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 30 Russian Swings
• 10 split lunges

Wednesday, 10/10

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (5 rounds):

• 15 ball slams
• 15 upright rows

Friday, 10/12

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (2 rounds)

• 20 Russian Swings
• 20 air squats
• 20 toes-to-bar or leg lifts

Meals

Monday, 10/8

Grassfed beef bacon-blue cheese burgers  on bed of lettuce and tomatoes

Tuesday, 10/9

Slow-cooked barbecued hot wings with rapini and salad

Wednesday, 10/10

Smoky bacon chili

Thursday, 10/11

Gryo greek salad from Siggy's

Friday, 10/12

Dinner out in San Diego

Saturday, 10/13

Mixed grill

Sunday, 10/14

Slow-cooked barbecued tri-tip with asparagus and salad