Monday, 3 miles easy, with the pup & lifting (2A1)
Tuesday, unplanned day of rest
Wednesday, lifting (2B1) with 1.45 miles of HIIT, and 2.5 miles easy with the pup
Thursday, lifting (2A2)
Friday, 3 miles easy, with the pup
Saturday, planned day of rest
Sunday, 7 mile long run (last 2 with pup)
Overall, A-. I did my lifting and mileage, but I subbed the HIIT + easy for my 4 tempo, and the 3 easy on Friday for my speedwork. I did run a big hill twice so I guess that is good.
My eating was not weight-loss friendly at all, so that was a fail...restarting that goal this week. Man it was a fun weekend though :)
Fitness goals for this week:
8x400
3 Easy
5 Tempo
8 Long
and lifting three times...
Sunday, February 28, 2010
Wednesday, February 24, 2010
Spaghetti Squash, a review
I've been seeing Spaghetti Squash for a while now in healthy recipe articles and some of the blogs I read (Jessica & Katy). I saw some in the grocery store, and it sounded easy enough, so I decided to try it out.
It IS easy. Microwave for a couple of minutes to soften the hull (husk? I'm not sure). Cut in half. Remove seeds. Put in baking dish. Bake. Remove meat (I think its called meat anyway. I don't feel like googling this right now, clearly). Mix with sauce. Eat.
OK, it does look like spaghetti, or at least angel hair. And the texture isn't that different from whole wheat pasta. And I hardly eat anything without cheese. But this needed a LOT of cheese. It just tasted...squashy. I know its super healthy and all...but eh. I'm not sold on spaghetti squash in lieu of pasta.
It IS easy. Microwave for a couple of minutes to soften the hull (husk? I'm not sure). Cut in half. Remove seeds. Put in baking dish. Bake. Remove meat (I think its called meat anyway. I don't feel like googling this right now, clearly). Mix with sauce. Eat.
OK, it does look like spaghetti, or at least angel hair. And the texture isn't that different from whole wheat pasta. And I hardly eat anything without cheese. But this needed a LOT of cheese. It just tasted...squashy. I know its super healthy and all...but eh. I'm not sold on spaghetti squash in lieu of pasta.
Tuesday, February 23, 2010
Pineapple Chicken Chili!
We LOVE a good chili, and in the winter months it is in our crock pot regularly. We've made 5 already this season (and there's 3 bags in my freezer for rugby season!).
My new favorite is Pineapple Chicken Chili, adapted from Adventures in my Freezer.
1 lb boneless, skinless chicken breast (about 2)
1/2 cup barbeque sauce
1 tsp onion powder (or half an onion, chopped)
2 cloves garlic, minced
1 can tomato paste (6 oz) *****
1 1/2 tbsp chili powder
1/2 tsp chipotle powder, optional
1 1/2 tsp cumin
1/2 tsp ground ginger
1/2 can pineapple chunks (used whole can, a big can)
1 can black beans or kidney beans, or half of each (15 oz total) (drained and rinsed) (used one can of each)
1/2 jar salsa (1 1/2 cups) (used a whole jar, one of the midsized ones)
1. Chop raw chicken into bite-sized pieces. Put into crockpot.
2. Add spices, beans, pineapple juice, and salsa. Reserve pineapple.
3. Cook 8-10 hours on low or 4-5 hours on high. Add pineapple and cook until warm (about 15 min on high).
4. Serve with buns or cornbread. (We did oyster crackers. And no cheese which is super weird for me but the pineapple meant we didn't need it!)
**** The first time we made this, we didn't have any tomato paste, and we loved it so much we made a batch a week later...with tomato paste. We ended up adding a WHOLE bunch more BBQ sauce. It was just so...tomatoey. OK with the extra BBQ sauce but we wouldn't have made it again if it was like that the first time. I will make this again though, sans tomato paste!
My fav. thing about the recipe (besides the BBQ/Pineapple combo) - the chicken goes in raw!
Monday, February 22, 2010
Training Week 3/Countdown - 2/4/12
My Half is 10 weeks away. My goal for this 10 weeks is to not have any more fail weeks like last week and do all my runs! Its only 4 days a week and peaks at 22 miles! I can do this!!
This week:
two sets of 1x1200, 1x400 with 1 and 3 minute recoveries respectively
3 miles easy
4 miles tempo
7 miles, long
We're also 2 weeks to the beginning of rugby practice, 4 to our first game, and 12 to what will likely be my last game with this club. So, I am committing to adding some rugby-specific interval training to my workouts...starting now. This will also probably be really good for upping my fat loss (which has been a long time coming). I'll likely swap the easy and tempo runs for HIIT sessions. We'll see how this week goes.
And, noting fat loss above, I'm also committing to following Weight Watchers for 10 weeks. I need to lose 15-20 lbs to feel my best (the lower end of that is just below stupid BMIs overweight border, amusingly), and I think I can make the commitment with having a post-injury race PR in mind...
I started off this week right with a 3 miler with the pup this morning! Here's to Spring!
This week:
two sets of 1x1200, 1x400 with 1 and 3 minute recoveries respectively
3 miles easy
4 miles tempo
7 miles, long
We're also 2 weeks to the beginning of rugby practice, 4 to our first game, and 12 to what will likely be my last game with this club. So, I am committing to adding some rugby-specific interval training to my workouts...starting now. This will also probably be really good for upping my fat loss (which has been a long time coming). I'll likely swap the easy and tempo runs for HIIT sessions. We'll see how this week goes.
And, noting fat loss above, I'm also committing to following Weight Watchers for 10 weeks. I need to lose 15-20 lbs to feel my best (the lower end of that is just below stupid BMIs overweight border, amusingly), and I think I can make the commitment with having a post-injury race PR in mind...
I started off this week right with a 3 miler with the pup this morning! Here's to Spring!
Sunday, February 21, 2010
Training Week 2
Monday: Planned Day of Rest
Tuesday: un-Planned Day of Rest. Oops.
Wednesday: NROLFW 1A8. 3 miles with the pup, 33 min. I blame the narrow sidewalks and curb snow to climb ;)
Thursday: 2.2 miles on the treadmill with 1 mile warm up then 4x400 with 60 second walk breaks. 2 miles with the pup, 21 minutes (see above). This was supposed to be a 4 mi tempo run, but I left work too late to get it in before class so I did what I figured was most efficient.
Friday: NROLFW 1B8. Stage 1, done
Saturday & Sunday, Fail.
Dammit. I just lacked motivation this weekend. I need to start doing all my runs midweek I think. We did get our carpet ripped out and host a 200 person collegiate rugby clinic though!
Tuesday: un-Planned Day of Rest. Oops.
Wednesday: NROLFW 1A8. 3 miles with the pup, 33 min. I blame the narrow sidewalks and curb snow to climb ;)
Thursday: 2.2 miles on the treadmill with 1 mile warm up then 4x400 with 60 second walk breaks. 2 miles with the pup, 21 minutes (see above). This was supposed to be a 4 mi tempo run, but I left work too late to get it in before class so I did what I figured was most efficient.
Friday: NROLFW 1B8. Stage 1, done
Saturday & Sunday, Fail.
Dammit. I just lacked motivation this weekend. I need to start doing all my runs midweek I think. We did get our carpet ripped out and host a 200 person collegiate rugby clinic though!
Monday, February 15, 2010
Training Week 1, for realz this time
Monday: Weights, 1B6. Up to 115 in the deadlift, and I think that is pretty exciting.
Tuesday: 2 miles with the pup in the morning. Slow due to snowbanks on the corner (and that's what cut it from the 3 I planned!). We did another 1 in the evening.
Wednesday: SNOW. 30 Day Shread, level 3, and about 20 minutes ofWii Fit Yoga.
Thursday: 5 miles OUTSIDE! Woot! (See YakTrax!) Since this took a lot of muscles I usually don't use (balancing while moving in the snow and all), I'm substituting this for my tempo run this week.
Friday: Weights, 1B7
Saturday: Intervals on the treadmill, 27:10 for 3 miles (1/2 mile to warmup, then 4x800 with 90 second walking recoveries. I did stop entirely 3 or 4 times for 30 seconds - a half mile warm up and not stretching was a poor choice - so even with that I'm under 30 min. total, which I think is good).
Sunday: 5 miles, outside, in 50:40. The first mile was with the pup, and the rest were under 10 min each, so that was decent.
Week 1, a success.
Week 2:
Speed Pyramid: 400, 800, 1200, 1600, 1200, 800 400
3, Easy
4, Tempo
6, Long
I may do a race on Saturday, in which case I'll sub that for the tempo run.
Tuesday: 2 miles with the pup in the morning. Slow due to snowbanks on the corner (and that's what cut it from the 3 I planned!). We did another 1 in the evening.
Wednesday: SNOW. 30 Day Shread, level 3, and about 20 minutes of
Thursday: 5 miles OUTSIDE! Woot! (See YakTrax!) Since this took a lot of muscles I usually don't use (balancing while moving in the snow and all), I'm substituting this for my tempo run this week.
Friday: Weights, 1B7
Saturday: Intervals on the treadmill, 27:10 for 3 miles (1/2 mile to warmup, then 4x800 with 90 second walking recoveries. I did stop entirely 3 or 4 times for 30 seconds - a half mile warm up and not stretching was a poor choice - so even with that I'm under 30 min. total, which I think is good).
Sunday: 5 miles, outside, in 50:40. The first mile was with the pup, and the rest were under 10 min each, so that was decent.
Week 1, a success.
Week 2:
Speed Pyramid: 400, 800, 1200, 1600, 1200, 800 400
3, Easy
4, Tempo
6, Long
I may do a race on Saturday, in which case I'll sub that for the tempo run.
Friday, February 12, 2010
YakTrak
In light of the forecast for this week, and my dog's need for daily walks, I bought some YakTrak last weekend.
Thursday morning, work was cancelled and the roads were plowed with about an inch of packed snow left. And it was 32 and sunny. SCORE.
5 miles, probably the best run in a while. Pace about 10:10, which I think is ok for an unstable surface and a few climbs in and out of corner plow-piles. Too bad we'll have a lot of melt today and probably too much exposed concrete to use them again tomorrow. It almost makes me want a dusting!
Thursday morning, work was cancelled and the roads were plowed with about an inch of packed snow left. And it was 32 and sunny. SCORE.
5 miles, probably the best run in a while. Pace about 10:10, which I think is ok for an unstable surface and a few climbs in and out of corner plow-piles. Too bad we'll have a lot of melt today and probably too much exposed concrete to use them again tomorrow. It almost makes me want a dusting!
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