Рецепт The Easy Routine
This is the week before we leave on a little trip to Hunter Mountain when both Ted and I are going to break our necks learn how to snow board. The one time I went down hill skiing, it was easy. Both of us are up for the challenge of snow boarding. I’m sure the future photos will amuse.
Monday: 30 minute run + 30 minutes weight train + 50 minute dog walk
Tuesday: 40 minute cross train + 30 minutes weights + 45 minute walk
Wednesday: 35 minute run + 30 minutes weights + 40 minutes walk
Thursday: 30 minutes cross + 25 minutes weights + 3.2 mile run with Shane.
Friday: 60 or so minute walk
Saturday: 5+ mile run. This is open to how I feel and where my feet take me.
Sunday: OPEN (this could be walking extremely slow with Ted and Shane or walking / running with Shane).
Monday resulted in this: 36 min run. Pace 8.57. 4.03 miles. Back & Tricep workout for 30 minutes. Outside run with wind and dog 44.5 min. run. Pace 10.2. 4.32 miles. Total running miles for Monday = 8.35. My energy was up and I took advantage of it. After a body check, no pains. All systems GO.
I’m following an 18 week program to increase my miles. I have challenged myself to actually try to get up to marathon miles but have not committed, officially, to any marathon. If it happens, my training would put me ready for the “Flying Pig” in Ohio on May 2nd.
With that being said, lets take note of starting stats: Right now, when running alone (without Shane), I run about a 9.3 mile, casually long run (6-8 miles). With Shane, my pace us slower since we have to stop or he slows down in places to sniff, about a 10.2 pace. When I race, 5 k’s, my pace is just under an 8 min. mile. Quite a difference when I push myself. But I’m not concerned about speeding up for a marathon, just finishing. As for the shorter races I intend to do this year, I would expect my speed to improve with the increase in training for distance. Are my expectations correct?
Weight and Diet: My weight today (yes, even though I detest the scale, we do have one) is 116. I maintain a consistent body weight between 115 and 120. 115 being too low for me and 120 signals a cut back. I don’t weight myself unless I feel my weight has dropped or increased. My body fat percentage is 13.5. The challenge when it comes to diet is eating right for the increased level of miles. I’m strict with my diet and I’m not sure how to adjust it to intake enough fuel for each run. I intend to increase my intake of whole grain or gluten free pasta or rice. All carbohydrates will be increased, but early in the day. Dinners will remain the same. I will have a protein drink before going to bed. This is subject to change depending on how I feel and energy levels. Adjusting the diet based on energy level and mental balance. Do you agree?
If anyone can offer some diet tips when training to increase miles, please offer up. I’m all ears.
Breakfast today was:
Protein Shake with berries. Oatmeal with craisins, 1/2 banana, cinnamon, berries, and flax peanut butter. 1/2 orange. Supplements and Vitamins.
1 scoop of L-Glutamine is always added into my A.M. protein shakes.
1/4 cup dry steel cut oats cooked with 1/2 tsp cinnamon, 1 TBS craisins, 1/4 banana & water.
Topped with the other 1/4 banana, berries, and flax seed peanut butter (Naturally More)
Supplements and Vitamins: 1 Daily Vitamin. Vit. E, Vit. D, Lutein, 2 Glucosamine-Chondroitin, Calcium, and 6 BCA’s (Branch Chain Amino Acids).
What about Muscle mass?
Muscle mass has been lost since I stopped working with a trainer over a year ago. I’m thinking I need to revisit that area of fitness at least once a week while grasping for distance so I don’t keep losing muscle. Even though I work out with weights 25 – 30 minutes per week, focusing on a particular body part per day, I don’t have a spotter and therefore don’t lift as heavy. Ted is sleeping while I’m pumping iron. SNORE!
Another challenge: I run alone… well, with Shane but I will only take him up to 10 miles or maybe to 12. I’m a bit too self conscious to ask to run with anyone or invite myself into a running group. Where will I get my motivation when the miles get long? How do you motivate your self if you are a solo runner?
So many questions. So many miles ahead. This is just the beginning. Last weeks total: 25.5 running miles. 38.53 total with walking miles. What will this week bring?
Joanne