This week’s schedule is a little different since I did my long run on Monday this week because of the holiday. Therefore:
Monday: Last week’s long run Tuesday: Rest Wednesday: Run 4 minutes, Walk 2 minutes, 5 times with a 5 minute warm-up and cool-down Thursday: Crosstrain Friday: Run 4 minutes, Walk 2 minutes, 5 times with a 5 minute warm-up and cool-down Saturday: Rest Sunday: Run 5 miles – Run 3 minutes, Walk 2 Minutes
So why do I say Week Six Fail? Mostly because I am being dramatic. I did my first 4 minute interval run and had a great pace. I didn’t finish the full 5 mile long run though. I tried but I just didn’t have anything left in the tank so I stopped just short of 4.2 miles. I normally do my cardio fasting so as my miles increase, this will have to change.
I can say I gave it my all and I will try again this week. I also missed all of my cross training! I’m going to try and be better about that in the future.
Again, I was beating myself up for not completing the 5 miles and thought about repeating the week. Then I remembered my 4 minute interval run and that I was solidly in the mid-eleven minute pace for that, even hitting the high-tens for a few intervals. I realized I need to keep going instead of being worried I’m not progressing enough to push forward. A good all-around life lesson too!
Monday: Rest Tuesday: Run 3 minutes, Walk 2 minutes, 6 times with a 5 minute warm-up and cool-down Wednesday: Crosstrain – Weights or yoga this week Thursday: Run 4 minutes, Walk 2 minutes, 5 times with a 5 minute warm-up and cool-down Friday: Rest Saturday: Crosstrain – Weights or Yoga Sunday: Run 5 miles – Run 3 minutes, Walk 2 Minutes
Week 5 was definitely a week. I have been so busy at work, it would have been so easy to skip. So did I? Sort of…
I did my Tuesday and Thursday runs and even got below my 12 minute pace goal on Thursday. I did yoga for cross training on Wednesday. So where did I go wrong? I’m going to say I didn’t! For my cross training on Saturday, I wrapped it into my first solo trip to Disney so I ended up walking more than 12 miles! I stayed over by myself Saturday night and was having so much fun, decided to go to the Magic Kingdom by myself on Sunday. I ended up walking almost 8 miles that day! I think it’s great self care to spend a little time by yourself doing something that you love.
I did bring my running clothes and shoes to the hotel but I didn’t feel like running 4 miles after all of that walking. I went back and forth on whether I should do the long run on Monday or whether I should repeat the week. I finally decided just to push forward. So I am moving on to Week 6 and will be skipping Week 5’s long run. We’ll see how that goes and I will report back next week!
Monday: Rest Tuesday: Run 3 minutes, Walk 2 minutes, 6 times with a 5 minute warm-up and cool-down Wednesday: Crosstrain – Weights or yoga this week Thursday: Run 3 minutes, Walk 2 minutes, 6 times with a 5 minute warm-up and cool-down Friday: Rest Saturday: Crosstrain – Weights or Yoga Sunday: Run 4 miles – Run 2 minutes, Walk 2 Minutes
Week 4 Recap:
It was so humid on Tuesday’s run, I felt like I was running through applesauce! I did it though and was able to shave a few more seconds off my pace. Wednesday’s yoga, a 30 minute practice, was nice. Thursday’s run was the first 3 minute interval but it wasn’t as hard as I though it was going to be. I did drop and break my water bottle a few minutes in though, so that was a bummer. I skipped Saturday’s yoga (I was just too tired and decided to read my book then watch a movie instead – well worth it!)
Not gonna lie, Sunday’s run was awesome and terrible all in one. I started well after 8am and it was already 90% humidity! I felt like I was creeping along and the last mile was tough. During that mile, I was really looking forward to the walking intervals and as soon as I hit 4 miles, I started walking. Some days are just gonna be like that, though! When I got home, I realized that I shaved 14 seconds off my pace from last week! I was really not expecting that! I think that goes to show that we can be mentally harder on ourselves than we really need to be.
I’m excited for all of the 3 minute intervals next week and to see if I can get below an 11 minute pace for the 4 mile run next Sunday. An update from last week’s recap: the dog was reunited with his family! I may have jury duty next week too so hopefully I will take advantage of all the waiting time and get some more non-running blog posts done!
I realized that I like having my long run on Sunday and a rest day on Monday so I’m not starting the work week worrying about a run. So, here’s the modified schedule for Week 4:
Monday: Rest Tuesday: Run 2 minutes, Walk 2 minutes, 7 times with a 5 minute warm-up and cool-down Wednesday: Crosstrain – I’m sticking with yoga Thursday: Run 3 minutes, Walk 2 minutes, 6 times with a 5 minute warm-up and cool-down Friday: Rest Saturday: Crosstrain – Yoga again Sunday: Run 4 miles – Run 2 minutes, Walk 2 Minutes
Week 3 went much better. I did switch my days around so I ran on Tuesday, Thursday & Sunday and did Yoga on Monday & Friday. My run on Sunday was 4 miles, my longest yet. It was somewhat interrupted by a lost dog running down the street but after snapping a few quick pictures, posting to the neighborhood Facebook group and handing him off to a park ranger, I was off again. After the stop, I couldn’t get my Seconds app to announc the sets, so I was thrown off for a few sets and was running with my phone in my hand to see the timer. Luckily I was able to get it working for the last mile or so. I ended up going closer to 4.5 miles by the time I add in the walking warm up and cool down.
My pace is dropped again with the lower run sets and I kept it consistent all week, even for the long run. I also really enjoyed doing the yoga for my cross-training. I did 30 minutes of slow flow on Monday and 45 minutes on Friday. It was great to have the extra stretching too.
Monday: Run 1 minute, Walk 2 minutes 10 times, with a 5 minute warm-up and cool-down Tuesday: Crosstrain – I chose a 30 minute upper body strength workout and 10 minutes of core Wednesday: Run 2 minute, Walk 2 minutes 7 times with a 5 minute warm-up and cool-down Thursday: Rest Friday: Crosstrain – I chose a 30 minute total body workout Saturday: Run 3 miles – Run 1 minute, Walk 2 Minutes Sunday: Rest
Week 1 went well. I consistently increased my pace each running day. The only SNAFU was accidentally starting my Apple Watch on Saturday as a strength work out instead of a running one for the first 10 minutes. Since I was supposed to do distance instead of a set number of intervals, I erred on the side of running a full 3 miles once I set my watch correctly, which probably figured out to about 3.5 mile run for the day. I also didn’t remember to track the number of intervals I did, but I think it was around 15.
I was not a regular runner pretty much my whole life until I decided to start running about seven or eight years ago. I ran for several years, finishing a dozen half marathons and a bunch of 5ks, 10ks and other races. I decided to take a break from running long distances after running a Disney race in January when it was 20 degrees! It was the frozen feet for me! I haven’t run regularly in over two years. I recently realized how much I missed running, especially getting outside, and training for a big goal.
It’s been a while, so I chose a training plan from Self Magazine that involves running intervals in a Couch to Half Marathon mindset. Even though I have run this distance before, I needed to treat my training as if I was a true beginner. I haven’t even run a 5k since July 4, 2019!
This week has been great. I have 3 training runs, each doing intervals of running for one minute and then walking for two minutes. I also have two cross training days and two rest days. The intervals make it much easier to run for a long period and I can really increase my pace for my runs knowing I will have a short walk. I use an App called “Seconds” using pre-programmed intervals so it prompts the beginning, halfway point and end of each interval.
So my actual week one training schedule looks like this:
Monday: Run 1 minute, Walk 2 minutes 10 times, with a 5 minute warm-up and cool-down Tuesday: Crosstrain – I chose a 30 minute upper body strength workout and 10 minutes of core Wednesday: Run 1 minute, Walk 2 minutes with a 5 minute warm-up and cool-down Thursday: Rest Friday: Crosstrain – I chose a 30 minute total body workout Saturday: Run 3 miles – Run 1 minute, Walk 2 Minutes Sunday: Rest
My goal is the Miami Half Marathon, a race I’ve always wanted to run. I also may add the Disney Half Marathon, which is always run around my birthday. I have a chance to run it for Team JDRF, which was a great experience the last time I did it.
I’ll post my training schedule on Sundays and let you know how I’m doing as I proceed. Wish me luck!
The key for most people to a lot of things like digestion, maintaining or losing weight and fueling your body all depends on portion control. I say most people because before we get into this post, this may not be for you if you have have disordered or restrictive eating in the past. Please consider this before continuing.
Have you ever found yourself eating “healthy” but not losing weight? Did it make you want to give up? Maybe it is your portion sizes. In a land where we get bread before meals, unlimited sodas, bottomless mimosas (a favorite of mine) and huge portions when we eat out, it’s not hard to sometimes understand what a “regular” portion is. We get asked if we want to supersize things when the original portion was probably plenty. We eat chips out of the bag instead of thinking about what the serving size is and figuring out how many services we are actually eating.
The worst things about eating too much is that overfull feeling you get. When I was younger, I used to go to the Pizza Hut all-you-can-eat buffet for lunch and eat until my stomach hurt! It was almost a rule you couldn’t leave until you felt that way (actually, it was a rule, I’m not going to kid myself). I can only imagine the thousand of calories I ingested…then had to go back, sit at my desk and try and have a productive afternoon.
I think I finally got good at portion control when I was packing lunches for my daughter to eat at school. Since she has Type 1 Diabetes, it is essential that she knows how many carbs she is eating so she can give herself the appropriate amount of insulin. Every morning, I pack her lunch and snacks and include a little note with all of the carbs counts for the day.
Packaged foods or single serving items are easy but I have a scale to measure grams or fruits and vegetables. I also use it for chips and other snacks out of a bag (I used to count out 28 veggie sticks or 30 grapes before that scale, so it is a lifesaver!) Almost every type of food has a code you type in so it tells you exactly the nutritional value for that particular serving size. You can get this scale on Amazon. This is great if you are counting your macros as well.
Another way to keep track of your portion sizes and your macros is to use a program like Ultimate Portion Fix. You have several different sized containers representing veggies, carbs, proteins, fruit, healthy fats along with nuts and dressings. Based on a formula, you figure out how many containers or each you can eat each day based on your weight, activity level and goals. This is extremely helpful when preparing your own food at home and something that I have personally used in the past. It also helps to keep eating fruit and veggies in the front of your mind because you have to get your containers in. Alcohol is allowed and counts as one of your carb containers.
The benefits I see from managing my portion sizes really boil down to the fact I feel satisfied but not overly full and bloated when I am balancing my macros with healthy portion sizes. Note the key word satisfied and not hungry. Now obsessively measuring your food when you are NOT eating in a balanced way is not what I am advocating. I am not suggesting you count out 10 almonds to eat for lunch. There is a big difference between restricting your portion sizes and managing your portion sizes. Please take this advice in a healthy and balanced way.
Do you have a problem managing your portion sizes and how does it make you feel? Comment below.
We are so fortunate to live about 40 minutes from the ocean. When the pandemic hit and we were short on activities, my husband and I decided to buy a boat to give us a safe, outdoor and Covid-free activity. We keep our boat at a marina next to where the cruise ships are now returning to. It’s a short boat ride out of the inlet to the ocean or through the loch to the intercoastal for calmer waters.
Now, this could almost be a post about self-care. I can’t tell you the joy having the boat has brought us. There’s something about sunshine and sea air that clears up a lot of what’s ailing you. It’s even made headaches disappear!
With pleasure boating came serious fishing. There are days where my husband wakes up at 3am to hit the marina well before sunrise for some hardcore, deep sea fishing. They go 50-100 miles off-shore, sometimes fishing in 3,000 feet of water. Out there, there is nothing but open water, dolphins and whales and copious amounts of game fish, if they play their cards, or reels, right.
The first big game fish he caught was a Wahoo. This is truly an anglers fish. Since they do not swim in schools, they are not commercially fished so you would be hard pressed to find them on a restaurant menu. When a Wahoo is eaten, it is sushi grade meat that you can eat raw.
My favorite is dolphin. Not the porpoise type of dolphin, but a dolphin fish, known to most as Mahi Mahi. It’s just a great tasting fish and is so versatile in it’s preparation.
My air fryer has been a lot of fun to experiment with blackened seasonings or even a nice Panko coating. The salsa changes every time but the one above is just pineapple, tomatoes, green peppers, a little jalapeño, cilantro and scallions. We made it the next day with mango instead of pineapple. The spice of the peppers along with the sweetness of the fruit just makes the flavor pop.
Even if you can’t make it to an ocean, check out the fish section of your local grocery!
You know that kind of sick where you can’t even move? That’s the kind of sick I’ve been for the last few weeks. Luckily, it was not Covid-19 but it really through me off any semblance of a schedule or plan I may have had in every part of my life!
I knew if I wanted to get better, I was going to have to respect what my body was telling me so I didn’t work out and I slept a lot. When I wasn’t sleeping I was resting. I even called in sick to work one day, which I never do! I also took about 2 1/2 weeks off of any kind of exercise. No yoga, no walks, and definitely no lifting!
When I was ready to go back, I took it easy on myself. I did a few days of restorative yoga, then a little bit more energetic yoga, and finally fit in a 20 minute strength workout yesterday. I think by next week, I’ll be back on my normal schedule, which I’m very excited about! You really have to respect what your body tells you when you’re sick or injured, otherwise you’ll end up just making your rest period all the more longer. You aren’t going to gain a bunch of weight and you’re not going to lose a tremendous amount of your fitness level if you allow your body to rest and heal.
While I was resting, I got a new cookbook with lots of macro-balanced recipes and I’ve already started testing them. Stay tuned for the results, including the protein brownies that are in the oven right now!