Mina and I went for a run on my lunch break. It was nice and cool outside b/c it had rained earlier.
3 mile run at 11min pace
1 mile power walk after
5 min stretch
Strength training tomorrow! Can't wait..it's gonna be early!
PS: Almost blew my blender up post-run b/c I didn't have it affixed correctly to the base...protien powder everywhere!
I was kind of fearful in the beginning when I committed to the 1/2 Marathon and also decided to get serious about strength training. I knew that using the gym wouldn't be a problem b/c I want to get my money's worth (I'm CHEAP) but I was afraid I couldn't be consistent enough to create a habit. I tallied up my strength and running logs and I've been doing this for 6 weeks...the habit is finally here!
Waking up at 6:30am to meet C is getting easier and easier! I read in Oxygen that low fat chocolate milk is a great post-workout treat b/c it's full of protien and carbs from the cocoa. The problem is having any left in the fridge once my hubby finds out it's in there. Maybe I should put my name on it like I did in College :)
Here are some shots from the weekend:
Sun Burn, Sloppy Joes, Sloppy Running
Posted by Aynsley Labels: half marathon, pre-training, strength trainingThe weekend has gone by so quick but it was a blast...like they all seem to be lately. Saturday we took Mina to a friend's lake house to play with the other dogs and shared a summer feast that was completely off the Clean Eating menu but very good. Today was full of church, shopping, napping and planning my workouts. Got up early for a run before church at the local school track but the wind really slowed me town. I only did 2.4 miles and should have stuck it out for 3 but my legs couldn't take anymore.
Got a new blender/food processor combo and I can't wait to make something festive in it! We have a get together tomorrow night so I will test it out before then.
Here's the training re-cap for the week:
Monday - 30 min run on treadmill
Tuesday - Chest Back Arms..no time for abs..had to get to work
Wednesday - Easy run with C by the dog park. Did Shoulders, Legs at home
Thursday - Cycling to warm up then Abs
Friday - 3 mile run on treadmill at 10:54 pace and .5 incline
Saturday - Rest and play with dogs
Sunday - 2.4 miles outside on track, Back and Abs
With 1 week away until Akron 1/2 Marathon training begins...here's this week's plan:
Monday - Chest, Abs
Tuesday - Run
Wednesday - Back, Abs
Thursday - Run
Friday - Shoulders, Arms, Abs
Saturday - Run
Sunday - EZ Run and Legs, Abs...mostly REST DAY
I'm usually not a morning person...that has apparently changed. I woke up today to Mina (our shep/collie mix) trying to eat a bug and let looked at my watch to realize the I had about 10 minutes until my 6:30 alarm was set to go off!
I had a bowl of cereal and downed some water before getting ready to pick C up and go to the gym for an early run. I was happy with my 3 miles at a 10:54 pace and didn't realease the incline until the last half mile! C and I had a great stretch before heading home.
AM eats: 400 ml water, coffee, whole grain toast with nut butter
Later I plan to do Chest, Back, Arms before meeting my mother in law for our pottery date!
ps: Hazelnut coffee from Krieger is officially my coffee of the month!
Once I reach 6 miles I'm buying this runner's watch.
I really don't want it in pink :(
I can't belive it's Wednesday already. I think I missed my mentor meeting today which I've never done but the week kind of snuck up on me.
Yesterday I got up at 6:30 to do Chest Back Arms at the gym and kind of ran out of time for some abwork...no biggie.
Today I'm waiting until this evening to run with Courtney over by the dog park so I'm looking forward to a good run.
Got my hair done too and it feels so nice to have some shape back to it.
Ever since I brought this wedding cake home the sugar has really rocked my clean eating regimen for the weekend.
Saturday I maintained a pretty clean day after my run in the morning but there was cake mid-afternoon and I don't think I ate dinner either.
Sunday was a different story altogether. I didn't eat at all until around noon after coming home from the dog park then we had ham and chips on the bike path before drinking wine at The Winking Lizard then a late dinner of italian sausage, french fries, corn..and yes more cake! BOOOOOO. No worries..it's over now.
I find the best thing to do after a 'day of sin' :) is to attempt Cooler 1 for as many days as I can after to get my body back on track. We did bike the towpath on Sunday...only 5 miles or so...but the active rest is what I needed.
I'm happy I'm being consistent but this next week I'm definitely focusing more on eating cleaner and increaing weight on my strenght routine. I don't feel that I'm really pushing to 'failure' every time.
Tuesday c5k week 8 28 min on road
Wednesday Shoulders, Legs, Abs. Also side raises with arms & 10 mins on bike to warm up
Thursday c5k 30 min on treadmill Chest Back Arms. added in abs sequence too
Friday - REST
Saturday - c5k 25 mins...tried Nat track..it sucked so I moved to treadmill but couldn't push like i could on Thursday
Also did Shoulders, Legs, Abs
Like I said before, I lost some of my progress b/c I took Sat-Tuesday off from strenth training. I did a C5K run yesterday over 34 minutes and almost 2.9 miles on a .5 incline.
> Mile 1.5 I was running a 10:54 min mile on a .5 incline
at Mile 1.5 I slowed my pace to a 11:00 min mile on a .5 incline
at Mile 2 I took the incline off
at Mile 2.3 I had to slow my pace to 11:20 to finish
I also did Chest, Back, Arms but definitely wasn't matching last week's progress. I have a feeling by Tuesday I'll be back on track.
I also did abwork today and I think I'll keep doing my ab sequence any day that I'm at the gym or come home from a run.
So even though I kept to my running schedule while I was away...I did not do any strength training from Saturday-Tuesday...4 days.
I learned my lesson yesterday when I tried to do Shoulders, Legs and Abs at the Nat. I could barely do the amount of lunges I should have been able to do. I think another contributor to my less-than-amazing strength workout was my timing. I went with K2 and it was our anniversary so we needed to make it to dinner. I started with 10 min on the bike which felt great for my legs and glutes...BUT....that's about all the workout those legs got yesterday.
I'm happy with shoulders and abs even though I never got down to use the machines. I'm learning that it helps to switch-up excersizes add new pieces of equipment.
Pushing for a 3mile run today after work & Chest, Back Arms!
I did very good on workouts and pretty good on eating..with a few cheats now and then.
Monday 6-8 Rest
Tuesday 6-9 Week 7 25 min run
Wednesday 6-10 shoulders, legs abs
Thursday 6-11 2.5 miles, 11min pace on treadmill...but no incline :(
Friday 6-12 Chest, Back Arms
Saturday C5K Week 7 Day 3 2.5 miles with hills...outdoors in Gettysburg
Sunday REST
Monday REST
Tuesday 6-16 C5K Week 8 Day 1 28 min run...outdoors frederick...very good run for me.
I picked a new path for Mina and I and I really think I like it. It's 1 1/4 mile one way which is 2.5 miles total if I do my 5 min warm-up around the parking lot or on the ajoining path. The last minute was tough but it felt great and I know I could have gone a bit longer looking back.
I did my run during my lunch break then went to the gym after work for my CBA (Chest Back Arm) routine. I used a new xls which seemed to be very useful and let me decide from a variety of exercise options.
More importantly....I did a majority of the exercizes with 4 sets or 10 reps...more than I've done before..AND I CAN FEEL IT!
My goal in previous weeks was to build a consistent habit/balance of training runs for the Akron 1/2 Marathon and my EC strength workouts. Starting this week I've transitioned to really focusing on the set,rep and weight that I know my body can handle.
I had a great weekend!
Saturday: Chest, Back, Arms w/ 10 min on the rowing machine
- We had a cookout to go to and I did eat a bit of potato salad but pretty much ate my cooler food and a whole bag of cherries. My splurge was a Margharita
Sunday: C5k Week 6 Day 3 Solid 25 min run which got me to 2 miles
Shoulders and Abs
Monday was a Rest Day and it was rainy and gross so I skipped
Today I'm taking Mina back to the park for what I hope will be a 2.5 mile run!
Here's the recap for this week.
Proud of...consistent workouts and waking up a bit early.
Need to...have clean snacks to replace cravings & become more disciplined at small group
Tuesday 5-26 C5k Week 3 Day2
Wednesday 5-28 Nothing
Thursday 5-28 C5k Week 4 Day 1
Friday 5-29 Nothing
Saturday 5-30 C5k Week 4 Day 2
Sunday 5-31 Nothing
Monday 6-1 C5k Week 5 Day 1
Tuesday 6-2 Nothing
Wednesday 6-3 C5k Week 5 Day 3 routine (20 min solid run, 3 laps short of a mile) !!!! & Strength workout: Chest , Back Arms
Thursday 6-4 Strength workout: Shoulders, Legs, Abs
Friday 6-5 C5k Week 6 Day 2 routine (10Run, 3Walk, 10Run)
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