Wake up at 4:45 am...
Breakfast:
1 mini whole wheat bagel with 1tbsp peanut butter and 1tbsp strawberry jelly
1 banana
1 cup black coffee
1 bottle water
RACE at 7 am:
Overall 10k (6.2 mi) time= 56:31. Not a PB, but not as bad as my North Carolina 10k (60:59)
-2 mile split time was 17:05. I decided to slow my pace down although I probably should have kept it.
-3 mile=26:35
-4 mile=35:13
-5 mile=45:46
-6 mile=54:15
It appears that I did not keep an even pace throughout the workout. Oh well, it's another training aid... and I did have a great time doing this race. The course was flat and the weather was chilly, but that didn't matter once we got started. I saw some old friends from JSU too... which was just icing on the cake.
Snack:
1 myoplex shake
1 pc watermelon
Then I went out to the obstacle course to watch James compete.
Lunch:
1 turkey wrap
1 cup hot green tea
Dinner:
Pecan-encrusted pork chop
Lima beans
Potatoes Au Gratin
Applesauce
Dessert:
Dove chocolate almond covered vanilla ice cream bar
Thursday, May 17, 2007
Wednesday, May 16, 2007
Day8
Breakfast:
2 cups black coffee
1 bowl flaxseed bran cereal with milk
Lunch:
Subway 6" wheat turkey, ham, and cheese sandwich
plus baked lays
plus a couple of sips of my powerade
Workout:
Went extremely easy today. I have the 10k tomorrow, after all.
My normal lower body reps, same weight, except only 2 sets instead of 3. Cut situps in half.
Jogged 0.5 mile on treadmill at aprox 9:40 pace.
Just enough to get the legs moving... they were itching again. I always thought it was terrible to work out at all the day before a big race or PT test... but I did okay on my last PT test and I jogged a mile the night before.
Dinner:
Pasta with chicken and mushrooms.
Tried to make my own sun-dried tomato sauce. It was so very cheesy and thick and unenjoyable. I hope the carbs will count for something in the morning and that they weren't cancelled out by that horrible sauce!
Going to bed. Will begin 2-a-days again hopefully tomorrow, if not, then definitely the day after tomorrow.
2 cups black coffee
1 bowl flaxseed bran cereal with milk
Lunch:
Subway 6" wheat turkey, ham, and cheese sandwich
plus baked lays
plus a couple of sips of my powerade
Workout:
Went extremely easy today. I have the 10k tomorrow, after all.
My normal lower body reps, same weight, except only 2 sets instead of 3. Cut situps in half.
Jogged 0.5 mile on treadmill at aprox 9:40 pace.
Just enough to get the legs moving... they were itching again. I always thought it was terrible to work out at all the day before a big race or PT test... but I did okay on my last PT test and I jogged a mile the night before.
Dinner:
Pasta with chicken and mushrooms.
Tried to make my own sun-dried tomato sauce. It was so very cheesy and thick and unenjoyable. I hope the carbs will count for something in the morning and that they weren't cancelled out by that horrible sauce!
Going to bed. Will begin 2-a-days again hopefully tomorrow, if not, then definitely the day after tomorrow.
Tuesday, May 15, 2007
DAY 7
I slept in til 9:45 today, so my normal schedule was thrown off a bit...
Breakfast:
1 toasted mini-bagel, whole wheat
2 tsp strawberry jelly
Workout:
Upper body.
Same rotations and weights as previously mentioned (Day 2, I think)
Running: 1 mile warmup jog, 9 min pace, followed by 1 mile fartleks.
Snack:
1 myoplex shake
Lunch:
1 pc leftover pizza from last nite
Dinner:
Chinese tonight. I sure do miss Choi's in Daleville!
6 pcs assorted sushi
3-4 bites each of 1) general tso chicken and 2)mongolian beef, both yucky
Fist sized portion of lo-mein, pretty yucky
Dessert:
5 mini chocolate hazelnut wafers
plus a handful of dried apricots and figs, yum!
It stormed so badly tonight... at one point we thought we were caught up in the beginnings of a tornado on our drive home, which was pretty scary. It rained and lightninged (is that even a word?) for hours. I was hoping to be able to run 2 miles around the neighborhood tonight, but I couldn't. And my body feels pretty crappy for it!
It's amazing how much of a difference the 2-a-days make in how I feel~ if I thought that working out and running once a day was good for my well being, twice a day is double the pleasure and the past few days I have missed that!
Breakfast:
1 toasted mini-bagel, whole wheat
2 tsp strawberry jelly
Workout:
Upper body.
Same rotations and weights as previously mentioned (Day 2, I think)
Running: 1 mile warmup jog, 9 min pace, followed by 1 mile fartleks.
Snack:
1 myoplex shake
Lunch:
1 pc leftover pizza from last nite
Dinner:
Chinese tonight. I sure do miss Choi's in Daleville!
6 pcs assorted sushi
3-4 bites each of 1) general tso chicken and 2)mongolian beef, both yucky
Fist sized portion of lo-mein, pretty yucky
Dessert:
5 mini chocolate hazelnut wafers
plus a handful of dried apricots and figs, yum!
It stormed so badly tonight... at one point we thought we were caught up in the beginnings of a tornado on our drive home, which was pretty scary. It rained and lightninged (is that even a word?) for hours. I was hoping to be able to run 2 miles around the neighborhood tonight, but I couldn't. And my body feels pretty crappy for it!
It's amazing how much of a difference the 2-a-days make in how I feel~ if I thought that working out and running once a day was good for my well being, twice a day is double the pleasure and the past few days I have missed that!
Monday, May 14, 2007
DAY 6
Breakfast:
1/2 cup plain kefir with blackberries and wheat germ
Lunch:
Turkey Wrap
Baby carrots
1 large handful chips
Workout:
1 mile run around neighborhood
Dinner:
1 breadstick with marinara sauce
3 pieces pizza: pepperoni, black olive, mushroom.
Dessert:
Kefir shake:
1 cup plain kefir with:
splash of raspberry
1/2 banana
cinnamon sprinkled on top
1/2 cup plain kefir with blackberries and wheat germ
Lunch:
Turkey Wrap
Baby carrots
1 large handful chips
Workout:
1 mile run around neighborhood
Dinner:
1 breadstick with marinara sauce
3 pieces pizza: pepperoni, black olive, mushroom.
Dessert:
Kefir shake:
1 cup plain kefir with:
splash of raspberry
1/2 banana
cinnamon sprinkled on top
Sunday, May 13, 2007
DAY 5
Can we say it's a Sunday? Leisurely weekend, pretty weather, laziness abounding? Overindulgence was the name of the game today!!! hahaha
Light Breakfast:
mini whole-wheat toasted bagel with 1 tsp strawberry jelly
Workout:
2 mile run around the neighborhood. No time.
Snack:
1/2 myoplex shake
--Church--
Lunch:
We grilled!
3 hot dogs with relish, ketchup, and mustard
1 hamburger with mayo, ketchup, and mustard
several handfuls of chips
What can I say, I splurged! This was definitely not a wholesome or reasonably sized meal :)
Snack:
3-5 Chocolate hazelnut wafers. So healthy, right?! :)
Dinner:
1 bowl of edamame (shared with James, of course)
2 rolls of sushi...
Spicy tuna roll
Music City Roll
Both raw, both dry, and both pretty bland. I believe this was the least impressive sushi I have ever experienced.
After dinner:
1 double tall 2% cafe latte
James & I went to see Spiderman 3. Of course, we had to buy popcorn and soda. I partook but did not overly indulge, amazingly. Bottled water when we got home!
Unfortunately, no workout #2 today :(
Light Breakfast:
mini whole-wheat toasted bagel with 1 tsp strawberry jelly
Workout:
2 mile run around the neighborhood. No time.
Snack:
1/2 myoplex shake
--Church--
Lunch:
We grilled!
3 hot dogs with relish, ketchup, and mustard
1 hamburger with mayo, ketchup, and mustard
several handfuls of chips
What can I say, I splurged! This was definitely not a wholesome or reasonably sized meal :)
Snack:
3-5 Chocolate hazelnut wafers. So healthy, right?! :)
Dinner:
1 bowl of edamame (shared with James, of course)
2 rolls of sushi...
Spicy tuna roll
Music City Roll
Both raw, both dry, and both pretty bland. I believe this was the least impressive sushi I have ever experienced.
After dinner:
1 double tall 2% cafe latte
James & I went to see Spiderman 3. Of course, we had to buy popcorn and soda. I partook but did not overly indulge, amazingly. Bottled water when we got home!
Unfortunately, no workout #2 today :(
Saturday, May 12, 2007
DAY 4 :(
Saturday. Relaxed and slacked... didn't intend to, but unfortunately I did.
Breakfast: Usual. Flaxseed bran, handful blackberries, skim milk. Double tall whole latte.
Lunch: Turkey wrap, baby carrots.
Snack: 1 cup frozen yogurt (white chocolate mousse) from TCBY.
Dinner: James and I went to Tandoor, and Indian restaurant. I had a delicious serving of curried lamb with mint, onions, and yogurt. Served with rice and some special kind of garlic and cilantro flatbread.
Dessert: Chocolate dove bar.
No workout today :( You'd think I'd be pooped from my 7 miles yesterday, but I'm not! I was really up for about a 5k this morning... it was way too easy to just enjoy my Saturday than to spare half an hour to exercise. I can feel it in my gut that I didn't work out today though> my leg muscles feel kind of itchy and flacid and the rest of me feels lethargic. I hate that feeling. I think I'm going to try and go on at least a 2-miler tomorrow morning before church... yes, we're going to finally visit a church in this town!
Felt like I was coming down with something about midday. My throat was hurting me and I felt a flushy feeling in my face, kind of like an early fever. I tried to drink lots of water to combat the decline. Hopefully it was just a passing thing. I would like to be in peak form for Thursday's 10k.
Breakfast: Usual. Flaxseed bran, handful blackberries, skim milk. Double tall whole latte.
Lunch: Turkey wrap, baby carrots.
Snack: 1 cup frozen yogurt (white chocolate mousse) from TCBY.
Dinner: James and I went to Tandoor, and Indian restaurant. I had a delicious serving of curried lamb with mint, onions, and yogurt. Served with rice and some special kind of garlic and cilantro flatbread.
Dessert: Chocolate dove bar.
No workout today :( You'd think I'd be pooped from my 7 miles yesterday, but I'm not! I was really up for about a 5k this morning... it was way too easy to just enjoy my Saturday than to spare half an hour to exercise. I can feel it in my gut that I didn't work out today though> my leg muscles feel kind of itchy and flacid and the rest of me feels lethargic. I hate that feeling. I think I'm going to try and go on at least a 2-miler tomorrow morning before church... yes, we're going to finally visit a church in this town!
Felt like I was coming down with something about midday. My throat was hurting me and I felt a flushy feeling in my face, kind of like an early fever. I tried to drink lots of water to combat the decline. Hopefully it was just a passing thing. I would like to be in peak form for Thursday's 10k.
Friday, May 11, 2007
DAY 3
Breakfast:
1/2 cup flaxseed bran cereal
1/2 cup milk
1 handful blackberries
1 cup black coffee
Snack:
1/2 banana
Workout #1:
Lower body today.
Pretty much the same sets I did on Day 1 at the same weights.
3x10 Leg Press at 100 lbs
3x10 Leg Lifts
3x10 Calf Raises at 80 lbs
3x10 Reverse Crunches
1x10 on each side: Side crunches
Full set of Dance Crunches x10 each
50 situps
Run:
Appx 6 miles on a very hilly trail. Began at extremely slow pace (appx 9:30-10 min) and gradually shuffled my way up to something faster (8:45-9:00), peaking at mile 3 and holding. I have found that everything improves after I hit mile 3. My stride opens more, I find a natural rhythm, and I start feeling really good. My scalp was tingling and adrenaline was surging through my body at mile 4... it felt pretty neat. Weather was hot and muggy and I had to go to the bathroom SO bad! It took a conscious effort to hold it in and I was cursing myself for not bringing some toilet paper so I could duck into the woods! On a scale of 1-10, my mood before the run was about a 6... and my mood after the run was about an 8. I think I will be in good shape for next Thursday's 10k. Must remember to use the bathroom BEFORE the race begins!
Good music accompanied this run.
Snack:
Myoplex shake made with water and ice.
Lunch:
Same as yesterday... Turkey wrap and baby carrots.
Snack:
1 cup plain kefir mixed with 1/2 banana (sliced), 5 blackberries, and 2 tbsp wheat germ
Dinner:
1 grilled 9-oz sirloin steak
1 loaded baked potato (butter, sour cream, shredded cheese, pepper)
1 mixed green salad with ranch dressing
Dessert: 1 frozen chocolate dove bar
Workout #2:
1 mile slow jog around the neighborhood.
Light drizzle.
When I got to the edge of the neighborhood, where the lights cut off and the train tracks lie, there were so many fireflies in the darkness that I couldn't look away. Like a child on Christmas morning, I beheld in awe a dazzling display of a light show. So many of these creatures blinking and sparkling jovially as they danced and played games. And then I had to make a turn back to my house... away from the festivities. But oh, this is why I run. Surprises like tonight when I get lost in the magic. This is why I enjoy what I do now...
1/2 cup flaxseed bran cereal
1/2 cup milk
1 handful blackberries
1 cup black coffee
Snack:
1/2 banana
Workout #1:
Lower body today.
Pretty much the same sets I did on Day 1 at the same weights.
3x10 Leg Press at 100 lbs
3x10 Leg Lifts
3x10 Calf Raises at 80 lbs
3x10 Reverse Crunches
1x10 on each side: Side crunches
Full set of Dance Crunches x10 each
50 situps
Run:
Appx 6 miles on a very hilly trail. Began at extremely slow pace (appx 9:30-10 min) and gradually shuffled my way up to something faster (8:45-9:00), peaking at mile 3 and holding. I have found that everything improves after I hit mile 3. My stride opens more, I find a natural rhythm, and I start feeling really good. My scalp was tingling and adrenaline was surging through my body at mile 4... it felt pretty neat. Weather was hot and muggy and I had to go to the bathroom SO bad! It took a conscious effort to hold it in and I was cursing myself for not bringing some toilet paper so I could duck into the woods! On a scale of 1-10, my mood before the run was about a 6... and my mood after the run was about an 8. I think I will be in good shape for next Thursday's 10k. Must remember to use the bathroom BEFORE the race begins!
Good music accompanied this run.
Snack:
Myoplex shake made with water and ice.
Lunch:
Same as yesterday... Turkey wrap and baby carrots.
Snack:
1 cup plain kefir mixed with 1/2 banana (sliced), 5 blackberries, and 2 tbsp wheat germ
Dinner:
1 grilled 9-oz sirloin steak
1 loaded baked potato (butter, sour cream, shredded cheese, pepper)
1 mixed green salad with ranch dressing
Dessert: 1 frozen chocolate dove bar
Workout #2:
1 mile slow jog around the neighborhood.
Light drizzle.
When I got to the edge of the neighborhood, where the lights cut off and the train tracks lie, there were so many fireflies in the darkness that I couldn't look away. Like a child on Christmas morning, I beheld in awe a dazzling display of a light show. So many of these creatures blinking and sparkling jovially as they danced and played games. And then I had to make a turn back to my house... away from the festivities. But oh, this is why I run. Surprises like tonight when I get lost in the magic. This is why I enjoy what I do now...
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