Life without a training plan

It's sort of weird not having a training plan, after following one almost exactly for the past 8 weeks.  I must admit I'm enjoying the freedom, and I am loving that I can increase my strength training/cross training without worrying I'm going to be too sore and jeopardize an important run.  I have done some killer Crossfit style and Bodyrock workouts over the past week and a half, and it feels great!  If you are looking for an amazing total body workout I recommend giving the 400 Rep Burpee workout from Bodyrock.  It looks like this:

Repeat 4x:

• 1) One Leg Burpee, 5 reps on each leg
• 2) Burpee Knee Raises, 10 reps
• 3) Side Burpee Knee Tuck, 5 reps on each side
• 4) Burpee Step Up, 5 reps on each leg
• 5) Burpee Roll Over, 10 reps
• 6) Sumo Burpees, 10 reps
• 7) Burpee Pull Up, 10 reps
• 8) Half Burpee & Jump Over, 10 reps
• 9) 2x Jump Lunge & 2 Taping Push Ups, 10 reps
• 10) Frog Burpee, 10 reps

This workout is awesome, my abs were sore, my glutes were sore, my shoulders were sore, etc.  The best part about this workout is that you adjust it to your fitness level--you could only go through it once or twice, and you can work up to going through it 4x.  Its also really long, so going through it twice is still very efficient and should only take around a half hour or so.


Since the race I've only done short runs of 3-4 miles.  Coach Tara suggested I keep my mileage under 20 miles for the next 3 weeks to allow my body to recover from half marathon training before I start full marathon training.   I'm going to split that between a few short runs and a longer run of 7-8 miles to be sure I keep my base.  I will be starting marathon training at the beginning of July.  And I CANNOT wait to start marathon training.  I love having a plan and a goal to work toward.  Goals really keep me motivated.


Do you find it easier to keep to a workout plan when you set specific goals?  What is your current goal?

I think goals are super important, they can keep you motivated and help you to keep pushing your limits.


Thank you all so much for your sweet comments, especially after my race.  I love love love comments, so if you come by and read please don't forget to leave a comment and let me know!!! Thanks!


I was going to leave you with a few race photos, but for some reason I can't paste them in today, so I'll try again in my next post!


Have a great Tuesday!!!


What's your workout for today?

Mixed (Precipitation)

Thats the best way I can describe this post AND the weather in which I ran my 9 mile training run on Saturday.  I left my house around 6am for my long run and it was about 38 degrees with light rain.  I wasn't thrilled about it, but a little rain never hurt anyone, and since we were headed to Maine for Easter I had to get it in.  About 1.5 miles from home it started sleeting...and then snowing.  It continued to snow/sleet/rain/wind the entire run.  My face was frozen, and my fleece pants became heavier and heavier the more wet they got.  Despite all of this, it felt like a really GOOD run.  I really focused on powering up hills and keeping good form the entire way.  My training schedule called for 3 of the 9 miles to be at a 7:15/mile pace.  I had no way to gauge this because I still need to recalibrate my Nike Ipod Sensor, but I do know approximate mile markes during my run and I ran at a very strong pace for those 3 miles.  This was one of those runs where you feel really good and accomplished after.  It left me feeling like I really can meet my time goal. (Running Goals)  Something I always try to remember is that one run does NOT define you as a runner, every single runner out their has good runs and bad runs.  Its the combination of all of those runs that make you stronger, and a better runner.

On the schedule this week (Week 4 of training):
Monday--XT or Rest (I chose to rest this week)
Tuesday--7 miles @ 8:30/mile pace and strength.
Wednesday--3 miles
Thursday--7 miles w/ 3 miles @ 7:00/pace and strength.
Friday--Rest
Saturday--4 miles and strength.
Sunday--7 miles.

Its possible I may have to swith around a couple of days, depending on Shawn's work schedule, but don't you worry I'll get it all in. :)

Did you all have a good Easter?  What did you do?

We had a great Easter!  We had planned on staying home, but last minute we decided to go up to Maine to my brother Jack's and soon to be sis in laws house.  We went up on Saturday night and colored eggs with the girls.  Then the Easter bunny came:

The girls woke up super early and were very excited to see that the Easter Bunny was able to find them in Maine. :)

We go all dressed up and had an amazing Easter dinner with Jack, Amanda, my brother Pat, my sister Meaghan, my mom, and Amanda's wonderful family.  It was great, although we missed my brother Kevin :(  (He's in Afghanistan)


And then my girls and Baylee (Amanda's sister) had an Easter Egg Hunt:


All and all it was a great day filled with lots of great company! :)

I made a blackbean dip for an appetizer, and thought I'd share the recipe with you all because its always a big hit and it is super easy to make.  And my Aunt Kathy asked me for it a few weeks ago and I completely forgot to send it to her (sorry Kathy!), and now she can get it here!

Black Bean Dip

-2 Cans of Black Beans, rinsed  (I use low sodium)
-1 container of you favorite salsa
-Onion*
-Garlic*
-Tomato*
-Chili Powder*
-Avocado
-1/3 Cup of 2% Mexican Blend Cheese

Rinse the beans, put them in a bowl, and mash them with a fork. Set aside.  Chop up your onions and garlic, spray a fry pan with cooking spray, and cook the onions and garlic until softened.  Then add the tomatoes, black beans, salsa, chili powder, and avocado.  Cook for around 5 or so minutes, make sure its thickened a bit and everything is warmed through.  Turn off the heat, add the cheese, and mix it in.  Put it in a serving dish and serve it with tortilla chips.  You can always make your own healthier tortilla chips by cutting a whole wheat/low carb tortilla in to slices like chips, brush them with a bit of oil, and sprinkle with sea salt.  Bake in the oven until they are at your desired crunchiness.  Watch them closely because they burn really easily!

*I don't measure amounts, I just eye it, so you'll have to adjust it by your own taste!

Have a great day everyone!  What is your workout today?

Chilly 8 miler

I decided on Friday that I would run 8 miles on today.  Well I got up this morning and it was 18 degrees, and well I REALLY did not want to go out and play.  (oh and I should mention there were 15-20 mph hour wind gusts so it felt even colder than that.)  I than reminded myself that it I expect to PR in May than I have to be serious about my training.  And that means not being a big baby about that cold. boo.  So I bundled my butt up and made my way out the door.  Fortunately when I got out and started running the only thing that was cold was my face.  This was my first long run since the fall and it felt a lot better than I thought it would.  I decided not to pace myself since I'm not officially training yet and I didn't want to push too hard since I haven't run any kind of mileage lately.  It definately don't want to risk an injury!  I'm happy with the run and learned something very important.  I really NEED new shoes.  I haven't paid attention to the mileage on my sneaks, but I know its been a lot and I can tell I need new shoes when my hip starts hurting.  And today it did.  I also got a blister on my toe, but that could have been due to the thick winter socks I was wearing.  Hopefully I won't need those again! (come on spring!!!)  Over the next couple of weeks I'm going to splurge for a new pair of running shoes.  I have a pair of Saucony's now and I may stick with those or switch back to a pair of Asics.

What are your favorite kind of running shoes?

The rest of my day was spent running errands and cooking/baking.  I made some delish Beef and Barley Soup for dinner,some Apple Cinnamon Muffins, and also, my Homemade Granola Bars.  I got rid of the sugar all together today in the bars, used raisins instead of prunes, and added a scoop of vanilla protein powder.  They came out great, maybe even better than before.  They are still a bit crumbly, so I'll have to work on that.  I like to cook things on Sunday that Shawn can bring to work during the week for breakfast and lunch.  Also, quick snacks for the girls during the week.  I'll be sure to post the recipes later, but for now I'm too lazy.  I'm beat after a long day, so I'm enjoying my:

Chocolate Protein Smoothie

-1 scoop of vanilla protein powder
-1/2 Cup of soymilk
-1/2 Cup of water
-Half a banana
-1 Tbs. of cocoa powder
-3 ice cubes

Blend and enjoy!  I meant to add some plain greek yogurt, but I forgot, so you could always add that in too!

And once I'm done my smoothie (and this post) I'm headed to bed to read (and probably fall asleep while doing so.)

What is your favorite kind of smoothie?

I'll leave you with another one of my favorite exercises:

Jumping lunges

Stand straight up, with your feet shoulder-width apart, but with one stationed about a foot and a half in front of the other. Your back leg should stand directly under your body, and your forward knee should sit at a ninety degree angle. Hold your arms straight out in front of you.

Jump up off the ground slightly, and quickly switch the position of your feet in mid-air. Keep your torso straight, now and throughout the exercise.

Land in the mirror-image of your original position - your forward leg bent at ninety degrees at the knee and hip, and your back leg directly underneath your body. Bend your knees to absorb the impact - but keep your feet and knees facing straight forward.

Jump back off the ground, switching your feet to your original position.

Repeat

Jumping lunges are a great plyometric move, they work thighs, glutes, calfs (due to the jumping) and your core.  Try them out!

What was your Sunday workout?

Almost Training Time

I am planning to officially train for 8-9 weeks for the Boston Run to Remember Half Marathon at the end of October.  So that means I will start this Monday or the Monday after. I haven't decided on an official "plan" yet.  I've been researching a lot and I know I definately need to have a long run, tempo run, and speed work.  I haven't really followed a training plan to the T either time I've trained for a half, but because I really really want to PR I think I will need to be more serious this time around.  I also haven't done any track/speed workouts since high school.  So that should be interesting.  Although I am EXCITED to start doing them.  I love the feeling after pushing really really hard.  Once I decide on an exact plan I will be sure to post it up here.

I have barely gotten the chance to run during this long New England winter.  Last week was the only consistent week so far. Shawn works long hours and my girls are not big fans of the cold.  I've been keeping fit mainly using workouts from bodyrock.tv.  I have mentioned that site already and I definately will again because I love those workouts, they are quick, intense, and really concentrate on interval training and functional conditiong.  I am a big fan of both.  I will continue doing those workouts 4-6 days a week with my half training.  I have also been doing stairs, high knees, jumping jacks, and using my inviscible jump rope (seriously) to get in a little extra cardio.  Oh ya and I throw in a little Jillian(Michaels) every now and again too.  I feel like all of this has really helped me keep in great shape...oh ya and I can do more push-ups than ever before. boo ya.

I will now leave you with my favorite exercise (I'll even do one and pretend you can see me)  and a couple of recipes.

Favorite Exercise:  Full Burpee with Push-up

• Stand with feet together hip distance apart
• Lower your body to the floor
• Quickly punch your legs back behind you into a push-up position
• Perform a push-up
• Then, draw you legs back underneath your hips and explode upward in the air
• Land with your knees soft and immediately go into your next repetition

Reason I love 'em:  They work your entire body and give you a little cardio boost.

I made these yummy carrot waffles for my girls for breakfast this week and they have eaten them the past couple days.  I think they would even be better with a scoop of vanilla protein powder.

Carrot Cake Waffles

1 Cup flour
1/2 Cup of oats
1 tsp of cinnamon
1 heaping teaspoon baking soda
1 tsp vanilla
3/4 Cup of grated/pureed carrot ( I used pureed baby food carrots.ha)
1/4 Cup applesauce
1/4  Cup maple syrup
1/4 Cup of milk (I used vanilla soymilk)
2 tbs flax combined with 6 Tablespoons of water (or 1/4 C of egg whites)

Combine it all, cook, and enjoy with some pure maple syrup or a little whipped cream!

What is your favorite exercise?