I am enjoying the Pfitzinger training plan. However, I am finding that I need to really plan my weekly workouts. So this is just a way for me to keep track of what I have slated! He has a stretching routine, a strength training routine, drills, and a core routine. My goal for stretching is 3-4 times per week. Strength: 2-3 times, core: 3-4 times, drills: 1-2 times.
Monday: Rest/XT. Strength, Stretch.
Tuesday: 8 miles w/10 x 100m strides. THR for the first 6 miles is 128-144. Then 10 x 100m strides w/200m recoveries. Drills before my run, Core afterwards. Boot camp Tuesday evening!
Wednesday: 10 miles general aerobic (THR: 128-144). Stretch.
Thursday: Rest (I have Conferences Thursday, so there will be no workout!)
Friday: 5 mile recovery run (THR: under 138). Stretch, Strength, Core
Saturday: 13 miles w/8 miles at MP. (3 mile w/u at THR 128-144, 8 miles at THR 141-155, 2 mile c/d at 128-144.)
Sunday: Rest/XT. Stretch, Strength, Core
"Shoot for the moon. Even if you miss it, you will land among the stars". ~Les Brown
Monday, February 20, 2012
Sunday, February 19, 2012
1 month of clean eating
It has been about 5 weeks since I started clean eating. It has gone very well. Initially, I lost weight very quickly. Then I seemed to level off for a couple of weeks. Then, I started to notice something interesting. Even though I was not losing weight, I was losing fat...and gaining muscle. This is what I wanted to see happen! I am down about 12 pounds, but have lost somewhere around 4-6% body fat. I will have a better approximation on Wednesday when I have my body fat tested. This is so encouraging. I have begun to notice more muscle definition in my body, and my clothes are starting to fit right again!
So, what have I been eating? Natural, whole, organic foods. I have gotten away from most processed foods, and have avoided added sugar and anything made with white flour, for the most part. A couple of times in the last few weeks, I have had small portions of these foods I have been trying to avoid. I have noticed that when I do have even a small amount of processed foods, sugar, or white flour, I feel icky.
I have become creative in the kitchen. I made turkey burgers with Wheat Germ instead of bread crumbs. I didn't tell anyone and they all raved about them! I made a very yummy citrus-y salmon with whole wheat pasta. Yum!
I am obsessed with yogurt, blueberries, and granola! Oh yea, and natural peanut butter with apples or bananas!
I treat myself to 4-5 Dove dark chocolate covered almonds each day....I have really begun to love them!
I have also tried a really good oatmeal pancake recipe with a home-made fruit topping. I made yogurt cheese and put that on the pancakes with the fruit as well. It was similar to stuffed crepes! One of my favorite things to have for breakfast.
So, what have I been eating? Natural, whole, organic foods. I have gotten away from most processed foods, and have avoided added sugar and anything made with white flour, for the most part. A couple of times in the last few weeks, I have had small portions of these foods I have been trying to avoid. I have noticed that when I do have even a small amount of processed foods, sugar, or white flour, I feel icky.
I have become creative in the kitchen. I made turkey burgers with Wheat Germ instead of bread crumbs. I didn't tell anyone and they all raved about them! I made a very yummy citrus-y salmon with whole wheat pasta. Yum!
I am obsessed with yogurt, blueberries, and granola! Oh yea, and natural peanut butter with apples or bananas!
I treat myself to 4-5 Dove dark chocolate covered almonds each day....I have really begun to love them!
I have also tried a really good oatmeal pancake recipe with a home-made fruit topping. I made yogurt cheese and put that on the pancakes with the fruit as well. It was similar to stuffed crepes! One of my favorite things to have for breakfast.
And I have discovered a love for Kashi pizza. OH MY GOODNESS!! So amazingly good!
Overall, I am very pleased with this change in eating habits. I can see myself sticking with this long term, I just have to accept that there will be times I will have to stray from it just a bit. Especially for things like birthday parties, and other important celebrations. However, I also know that just because I am offered something sweet that would be contrary to how I normally eat, I do not have to accept it! I can say no thank you, and enjoy a few Dove Chocolates instead!
week 7 in pictures
Sunday 2/12: Kayla is part of the youth puppet squad at the church we attend. Tonight was her big show. She did so well! These are just a few pics of her throughout the show and afterwards when the kids could come up and see the puppets.
Monday 2/13: Today, in student council, I noticed this lunchbox that one of my students had! Being a HUGE Beatles fan, I was, of course, instantly jealous. I must find one!
Tuesday 2/14: Valentine's Day! It was a snowy day, and there was a Valentine's Day party in Student Council. During the party, a box of 2 dozen chocolate covered strawberries was delivered from my Valentine! It was a wonderful surprise, and very yummy!! I made a yummy citrus salmon and noodles dinner for us. Mmmmm...
Wednesday 2/15: I DVR'd the Grammys and sat down tonight to watch them. I haven't watched an awards show in years, but this one was pretty good overall. I was especially tickled by the fact that Sir Paul performed twice! (Have I mentioned that I am a HUGE Beatles fan?!?!)
Thursday 2/16: Tea ended up not having school today because of a power outage. So, she spent the day with me. I was actually out of class that day for a math departmental meeting. She brought a couple of movies and made herself right at home.
Friday 2/17: I registered for the Scioto Miles race series and as a result, got a fantastic Brooks running jacket with my registration! I got to pick it up today. I have since run with it twice! LOVE IT!!!
Saturday 2/18: My niece turned 3 this weekend and we traveled to Fremont, Ohio to celebrate her big day! She is an adorable little girl and had a princess themed party!
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