Well, again the weekend got in the way of me running like I should have. After working three nights in a row it was more important to me to spend the time with Brian then to spend hours running this weekend. Since I am only working two nights this week and have some time in between "works," I'm going to work to stay on track this week.
Monday: 105 minute run
Tuesday: 3 miles easy
Wednesday: 3 x 1600
Thursday: 3 miles easy
Friday: 50 minute tempo
Saturday: 5 miles race pace
Full schedule - let's see what I can do!
Monday, October 17, 2011
Tuesday, October 11, 2011
Yea For A Good Run - Finally!
Last night was my first successful run with the advanced half marathon training! I went to LA Fitness to run on the treadmill both because it was raining and because I was doing a speed run. I did my first set of 800 meter sprints (but think I would prefer to run meter sprints on a track if I have the option). I have done 400 sprints in the past and have done up to a set of 7 with my fastest sprint being at an 8.6 speed (I think that is about a 7 minute mile). Yesterday I did 4 800s starting at 8.6. Below is the speed for each sprint:
1st - both "laps" were at 8.6
2nd - 3/4 of the first lap was 8.7, a full lap at 8.6, and 1/4 of the second lap at 8.5
3rd - first lap at 8.6, second lap at 8.5
4th - both laps at 8.5
For the 2nd - 4th sprint I had to jump off for about 10 seconds, then jump back on simply because of my legs feeling so tired. But other than that I was impressed with my breathing ability and my mental endurance to keep going. Friday I will run a tempo run on the treadmill, incorporating speed and incline.
Last night Brian and I cooked a "healthy" chicken pot pie with a spinach salad. Below is the recipe and nutrition facts. We doubled this recipe so Brian would have leftovers for lunch, so it made 4 servings instead of 2. Definitely would make this again!
1 cup Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
1/2 cup cut-up cooked chicken breast
1/2 cup Bisquick Heart Smart® mix
1/4 cup fat-free (skim) milk
2 tablespoons fat-free egg product or 1 egg white
· 1 Heat oven to 400°F. In ungreased 1-quart casserole, stir together soup and 1/4 cup milk; stir in vegetables and chicken. Microwave uncovered on High 3 minutes; stir.
· 2 In small bowl, stir remaining ingredients until blended. Pour over chicken mixture.
· 3 Bake uncovered about 20 minutes or until crust is golden brown.
Nutrition Facts:
Calories - 407
Carbs - 42
Fat - 8
Protein - 44
1st - both "laps" were at 8.6
2nd - 3/4 of the first lap was 8.7, a full lap at 8.6, and 1/4 of the second lap at 8.5
3rd - first lap at 8.6, second lap at 8.5
4th - both laps at 8.5
For the 2nd - 4th sprint I had to jump off for about 10 seconds, then jump back on simply because of my legs feeling so tired. But other than that I was impressed with my breathing ability and my mental endurance to keep going. Friday I will run a tempo run on the treadmill, incorporating speed and incline.
Last night Brian and I cooked a "healthy" chicken pot pie with a spinach salad. Below is the recipe and nutrition facts. We doubled this recipe so Brian would have leftovers for lunch, so it made 4 servings instead of 2. Definitely would make this again!
1/2 cup canned condensed reduced-fat reduced-sodium cream of chicken soup
1/4 cup fat-free (skim) milk 1 cup Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
1/2 cup cut-up cooked chicken breast
1/2 cup Bisquick Heart Smart® mix
1/4 cup fat-free (skim) milk
2 tablespoons fat-free egg product or 1 egg white
· 1 Heat oven to 400°F. In ungreased 1-quart casserole, stir together soup and 1/4 cup milk; stir in vegetables and chicken. Microwave uncovered on High 3 minutes; stir.
· 2 In small bowl, stir remaining ingredients until blended. Pour over chicken mixture.
· 3 Bake uncovered about 20 minutes or until crust is golden brown.
Nutrition Facts:
Calories - 407
Carbs - 42
Fat - 8
Protein - 44
Monday, October 10, 2011
A New Week
So, last week was a bust but that's okay! I've told myself that it was ok for me to take a week off after running the half on the 3rd and now I'm jumping back on board. I am working three nights this week, so I have rearranged my running schedule to only have one morning run and condense my other runs to the weekend. We'll see how that works!
Monday: 4 x 800s
Wednesday: 3 miles
Friday: 45 minute tempo
Saturday: 4 miles race pace
Sunday: 105 minute run
I thought I would start posting some of the healthy dinners that Brian and I are cooking for dinner so I could keep a record of good ones. Last week I found a healthy version of Fettuccine Alfredo with Chicken. Check out the recipe below:
Ingredients:
16 oz fettuccine
2 boneless, skinless chicken breasts
10 sliced mushrooms
2 cups broccoli
4 tbsp butter, divided
2 tbsp flour
1 tsp dried parsley
1/2 tsp onion powder
1/2 tsp pepper
2 cups 2% milk
1/2 cup grated Parmesan cheese
Directions:
1. Prepare fettuccine according to directions; toss with 2 tbsp. butter.
2. Meanwhile, melt remaining butter in large saute pan.
3. Add chicken, cut into bite sized-pieces, mushrooms, and broccoli.
4. Cook approximately 10 minutes (until the chicken is done).
5. Stir in flour, parsley, onion powder, salt and pepper.
6. Add milk; stir continuously while bringing it to a boil until the mixture thickens slightly.
7. Add fettuccine and Parmesan cheese, tossing to coat.
Monday: 4 x 800s
Wednesday: 3 miles
Friday: 45 minute tempo
Saturday: 4 miles race pace
Sunday: 105 minute run
I thought I would start posting some of the healthy dinners that Brian and I are cooking for dinner so I could keep a record of good ones. Last week I found a healthy version of Fettuccine Alfredo with Chicken. Check out the recipe below:
Ingredients:
16 oz fettuccine
2 boneless, skinless chicken breasts
10 sliced mushrooms
2 cups broccoli
4 tbsp butter, divided
2 tbsp flour
1 tsp dried parsley
1/2 tsp onion powder
1/2 tsp pepper
2 cups 2% milk
1/2 cup grated Parmesan cheese
Directions:
1. Prepare fettuccine according to directions; toss with 2 tbsp. butter.
2. Meanwhile, melt remaining butter in large saute pan.
3. Add chicken, cut into bite sized-pieces, mushrooms, and broccoli.
4. Cook approximately 10 minutes (until the chicken is done).
5. Stir in flour, parsley, onion powder, salt and pepper.
6. Add milk; stir continuously while bringing it to a boil until the mixture thickens slightly.
7. Add fettuccine and Parmesan cheese, tossing to coat.
Wednesday, October 5, 2011
Need The Commitment!
So my three mile run yesterday was combined with my first bootcamp class. I'm okay with that, especially since I only took one day off after the half on Sunday and with how great I felt during the bootcamp class. Even though the class wasn't what I expected, I would say it was worth the discounted price from buying it on Living Social. Hopefully the next time I attend the bootcamp class I will have found the time to do my short, easy run seperately.
Now for the discouraging news. Today is my first day working at the tanning bed (6 - 10) and needing to do a workout. Unfortunately, I didn't find the motivation I needed this morning when it was time for me to get out of bed and head to the gym. I really had no excuse. I'm hoping that tomorrow morning will be different (but I'll be surprised if it is because I will be more tired than I was this morning) and that I can find what works to motivate me. Knowing that I will be working three nights next week, I'm worried that I will be missing out on three days of training - and that's just not acceptable!
Now for the discouraging news. Today is my first day working at the tanning bed (6 - 10) and needing to do a workout. Unfortunately, I didn't find the motivation I needed this morning when it was time for me to get out of bed and head to the gym. I really had no excuse. I'm hoping that tomorrow morning will be different (but I'll be surprised if it is because I will be more tired than I was this morning) and that I can find what works to motivate me. Knowing that I will be working three nights next week, I'm worried that I will be missing out on three days of training - and that's just not acceptable!
Monday, October 3, 2011
This Week's Plan
Monday: Rest day
Tuesday: Easy 3 miles; boot camp @ 6:30
Wednesday: Early morning speed run - 8 x 400s
Thursday: Early morning 30 minute tempo run
Friday: Ab workout
Saturday: Run my own 10K (there aren't any planned for this weekend)
This will be my first week of early morning runs due to my new work schedule. We'll see how motivated/tired I am to do this routine...
Tuesday: Easy 3 miles; boot camp @ 6:30
Wednesday: Early morning speed run - 8 x 400s
Thursday: Early morning 30 minute tempo run
Friday: Ab workout
Saturday: Run my own 10K (there aren't any planned for this weekend)
This will be my first week of early morning runs due to my new work schedule. We'll see how motivated/tired I am to do this routine...
The Beginning of the Journey
Here we go! I'm starting my scary but thrilling journey to training and completing my first full marathon - 26.2 miles!
Yesterday I completed my fourth half marathon (13.1 Atlanta) in 2 hours and 20 minutes. That is a 14 minute improvement from my very first half in March of 2010. As I reflect back on these four halves and look at how I have transformed from a hesitant jogger to a confident run/walker, I am encouraged by the growth I have seen in myself. I hope that as I begin this training that I can keep that encouragment in my head!
Today I plan to rest my body and mind before I start my new training routine. I will be participating in the Atlanta Half Marathon on Thanksgiving day with my boyfriend and my aunt. My short term goal for this race is to improve from 2:20:03 to 2:17:00. I have done a lot of online research to find ways to improve your speed and have begun reading the book Marathon: The Ultimate Training Guide by Hal Higdon. What I have found is that track running and tempo runs are the way to improve. I alternated both types once a week during my training for the 13.1 half, but this time I'm going to double up and do one of each run each week. I'll let you know how stressful (physically and mentally) that is on me!
Outside of the higher expectations I am setting for myself fitness wise, I have added a new responsibility to my plate that will cause additional hurdles in my training. This week I will begin working a part time job in addition to my full time teaching job. I am hoping that I have the discipline and drive to keep up with the demands, but fear that this could possibly be too much. Let me know if you have any suggestions for scheduling, time management, or other pieces of advice that you would be willing to give to this novice marathon trainer!!
Yesterday I completed my fourth half marathon (13.1 Atlanta) in 2 hours and 20 minutes. That is a 14 minute improvement from my very first half in March of 2010. As I reflect back on these four halves and look at how I have transformed from a hesitant jogger to a confident run/walker, I am encouraged by the growth I have seen in myself. I hope that as I begin this training that I can keep that encouragment in my head!
Today I plan to rest my body and mind before I start my new training routine. I will be participating in the Atlanta Half Marathon on Thanksgiving day with my boyfriend and my aunt. My short term goal for this race is to improve from 2:20:03 to 2:17:00. I have done a lot of online research to find ways to improve your speed and have begun reading the book Marathon: The Ultimate Training Guide by Hal Higdon. What I have found is that track running and tempo runs are the way to improve. I alternated both types once a week during my training for the 13.1 half, but this time I'm going to double up and do one of each run each week. I'll let you know how stressful (physically and mentally) that is on me!
Outside of the higher expectations I am setting for myself fitness wise, I have added a new responsibility to my plate that will cause additional hurdles in my training. This week I will begin working a part time job in addition to my full time teaching job. I am hoping that I have the discipline and drive to keep up with the demands, but fear that this could possibly be too much. Let me know if you have any suggestions for scheduling, time management, or other pieces of advice that you would be willing to give to this novice marathon trainer!!
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