This week’s workout plan

Since last week I was a little off in terms of completing my scheduled workouts, I figure I better start this week off with a more realistic plan of attack…working out six days a week is probably no longer an attainable goal.  BUT, that doesn’t mean I can’t still get in some intense workouts and healthy eating, right?

Anywho, seeing as how one of my friends just got engaged over the weekend (congratulations Karleen! 🙂 ), it’s time to get down to business and get “wedding ready”!  So here’s to week two of half marathon training and some great circuit workouts! 🙂

Here’s what I have planned for this week:

Monday:

3 mile repeats at 10k pace

Remember last week when my plan was 4 mile repeats and I only completed two?  Well, this week’s plan is to sloooow down and aim for three quality miles, each under 8 minutes.

Tuesday:

Row mini-circuit (warm up) and 20x5x2

Wednesday:

6 mile run

Thursday:

Off 🙂

Friday:

1500m swim or rest day

Saturday:

8 mile run

Sunday:

Off…or a makeup day if I miss one of this week’s workouts.

He may not look like it, but LeRoy’s excited about this week! 🙂

Brown rice, black bean, and vegetable mix

Hello!

Today’s workout was far from what I had originally planned!  Here’s what I planned…

And here’s what happened…

I ran at a track and my aim was to run each mile in eight minutes.  I broke it down to 100m increments-each 100m needed to be around thirty seconds in order for me to reach my eight minute mile goal.  However, I noticed after my first lap I was ahead of pace, and rather than slow down to match my goal pace, I sped up!  I think I had a little bit of a competition with myself going on.  Here was my first mile:

A little faster than eight minutes, right?  Also, apparently four laps around the track in lane one isn’t a full mile…? My second mile was the same story as the first…only a little slower.

Again, faster than my goal pace.  When I went to run my third mile, to say I sputtered out would definitely be an understatement!  I ended up jogging two laps and calling it a day.  So, rather than beat myself for not completing the workout, I decided to celebrate the fact that my first two miles were faster than my goal pace! 🙂

Anyways, I’m always looking for new ideas for lunches I can bring to work.  After so many sandwiches and salads, I need to switch it up.  Here’s a little creation I made for this week’s lunches.

Brown rice, black bean, and vegetable mix

Ingredients:

• 1 cup brown rice
• 1 can of black beans (drain and rinsed)
• 1 can of diced tomatoes-low sodium (drained)
• Vegetables of choice (I use zucchini and broccoli)
• Green onions
• Black pepper
• Olive oil

I like to boil the vegetables in water for about five minutes before baking them in the oven.  Once brushed with olive oil and sprinkled with pepper, I bake the vegetables for about 10-15 minutes (depending on the type of vegetable) in the oven at 350 degrees.

LeRoy wishes everyone a happy Tuesday! 🙂

Planning ahead

Hello again!  I can’t believe summer vacation is coming to a close.  I’ve been so spoiled with short, morning work hours this summer and have been able to fit in lots of great workouts and runs with friends.  It’s nice to have afternoons completely open and not have to worry about fitting in workouts.  However, with the switch back to regular work hours, I have to make sure to plan ahead (workouts and meals) so I can make sure to fit everything in.  🙂

So, since the following week is going to be a busy one with school starting up again, I figured I better plan ahead in order to set myself up for a great week.  I’ve found that if I plan my workouts in advance, I am more likely to follow through with them.  So, here’s what my this week will (hopefully) look like!

Monday:

Off 🙂

Tuesday:

Mile repeats

Wednesday:

Run 2 miles and Leg pyramid

Thursday:

Run 6 miles

Friday:

Off 🙂

Saturday:

Run 7 miles

Sunday:

Row mini-circuit (warm up) and Pyramid workout

What would a Monday be without some dachshund cuteness!?

Another attempt at the Filthy Fifty…

Good morning! 🙂

After a long ride yesterday, my legs are SORE…which definitely didn’t help me during my workout this morning.  Karleen and I completed the “Filthy Fifty.” (a modified version)

Again, we didn’t time ourselves…our goal was just to complete the workout!  We made a deal to time ourselves for our third attempt at the workout. (next week maybe? 🙂 )  Also, we added weight to the lunges, and rather than jumping pull ups we did assisted pull ups.  (These are modifications from last week’s version.)

After our workout I made a banana smoothie with peanut butter and greek yogurt.

This is quickly becoming one of my favorite breakfasts/post-workout snacks.  Thanks for the recipe Shannon! 🙂

Question:

What’s your favorite post-workout snack?

One more thing…

I completely forgot to mention that I found my favorite hummus at Sprouts today!  The Sprouts near my apartment never has this kind!

Don’t mind the dachshund in the background… 😉

A ride under the sun!

Well, hello again! How’s your weekend so far?

Since my dad (an avid cyclist) was coming to visit today and we’ve had beautiful, sunny weather lately, we planned an early morning ride.  I’m not sure if you remember my post from last weekend, but I’m definitely not winning any bicycle races any time soon!  At least I’m not as bad on the bike as I am in the pool.  🙂

My dad and I ended up riding 25 miles, which is a lot considering the last time I rode my bike was when my dad last visited…three weeks ago.  Good thing we didn’t encounter too many hills on our ride. 🙂

After our ride we were famished (of course), so after taking LeRoy for a walk to the park we went to Arriba Baja Grill (if you haven’t tried their food, you should) and picked up some mahi-mahi tacos.

After a few errands (including a trip to The Container Store!), we picked up some groceries from Sprouts Farmers Market.  I love Sprouts because their produce is really ripe and surprisingly inexpensive.

LeRoy obviously thinks there’s something in there for him…

…found it! 🙂

Now it’s time to enjoy the Track and Field World Championships!

Upcoming runs

Hello! TGIF, right?!

My friend and I have been searching for a half marathon to run for a couple months now and finally decided on one: the Temecula half marathon.  While the half marathon course is mentioned to be a bit challenging because of the hills, the scenic back country course is sure to provide a beautiful distraction.  Plus, pay an extra $10 at registration and not only will your $10 be going to Temecula Valley Slow Food’s School Garden Project, but you get to enjoy some wine tasting after your run! 🙂

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Details:

• Available races: half marathon and 5k
• Date: Sunday, October 20th
• Price: Half marathon: $60-75; 5k: $35-45 (price depends on date of registration)
• Bonuses: beautiful views and after-race wine tasting! 🙂

While looking at upcoming races, I found this!

Run 10 Feed 10

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Did you know one out of every six American children wonder when their next meal will be?  This 10k race benefits the Feed Foundation, whose mission is to end hunger- “one child at a time.”  Here’s how the race works.  Visit  www.run10feed10.com and click “run registration” and ten meals will instantly be provided to children in your event community.   Next, spread the word!  Tell your friends about the cause and raise as much as you can.  The goal is for each participant to raise $100…that’s only $10 per friend you pester! 🙂  Lastly, go to CROWDRISE.COM/WOMENSHEALTHRUN10FEED10 and donate or fundraise for additional money.

So there’s not a Run 10 Feed 10 event near you?  No worries, you can still participate! Sign up to run your own 10K and the money from your registration and fundraising will go to metropolitan areas near you!

So…what races/events will you be doing this fall/winter? 🙂

Why dachshunds are my favorite

Alright, I know this has nothing do with exercise or nutrition, but when you have a little guy as cute as mine, it deserves some recognition!  While I could go on for days talking about dachshunds and bragging about LeRoy, I will try my best to keep it short and sweet.  First and foremost, a lot of you might not know what a dachshund or “doxie” is…ever heard of a wiener dog?  🙂  So let’s talk about why dachshunds are so awesome…

Reason # 1: Like any other breed, dachshunds definitely have some distinct personality traits.

Now I know not all dachshunds are the same, but there are certain characteristics that you are likely to find in each dachshund you encounter.  So what are these traits I speak of?

Well, first there’s the aloofness.  LeRoy doesn’t really take to new people until he gets to know them, which surely disappoints all the people who approach and ask to pet him.  Sometimes I wish he would be more friendly so others can get to see why we love him so much, but I like to think this “aloofness” means LeRoy isn’t as easily won over as other dogs and have therefore come to terms with this “rude” behavior.

His need to be involved in EVERYTHING!! Whether it’s building a table, a family hug, or going to the dry cleaners, LeRoy has to be involved.

And then there’s his stubbornness.  An example of this is when he stops and refuses to budge on our walks.  He puts on this pitiful, tired look to evoke sympathy from us, but we know this is just a ploy to get carried.

Reason # 2: Dachshund odor.  You’re probably thinking, “Don’t all dogs smell?”  Yes, this is true, BUT…dachshunds have a buttery, popcorn-like smell to them, especially when you smell under their ears. (Now you probably think I’m really crazy!)  This “dachshund odor” is especially pungent during sleep time when LeRoy’s in “baby mode” and doesn’t object to cuddle time.

Reason # 3: Dachshund people are crazy! Have you ever been to a dachshund race? Enough said.

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LeRoy has…

Oh, and who can forget all that cuteness!

And the list can go on for days, but I don’t want to bore you with my dachshund obsession…so I’ll end it there!

Summer grillin’-Gorgonzola Turkey Burgers

Remember those pop tarts  I mentioned yesterday, you know, one of my many kryptonites?  Well, after a late start this morning I gave in and grabbed some for an easy breakfast-on-the-go.  To my surprise, I was starving after only two hours…which is surprising considering how many calories pop tarts pack in.  It just goes to show how filling a nutrient-packed breakfast can be.  For all their hype (or how much I build them up in my head), they were definitely not better than yesterday’s banana smoothie. 🙂

Here’s your daily dose of dachshund cuteness.  LeRoy’s best dog friend, Charley, lives right next door.  He can’t get enough play time with Charley, which definitely says something considering LeRoy’s usually either aloof or a scaredy cat around other dogs.  This is LeRoy climbing the stairs that lead to Charley’s apartment.

Quick question for dog lovers/owners: Do you ever notice how you ask for and remember other dogs’ names but never manage to pick up or remember their owner’s names?  Humans are obviously not as memorable as their four-legged companions.  The only exception to this is a little old lady down the street who for some reason always calls LeRoy “Oscar.”  (Must be a reference to Oscar Meyer Weiner?)  And LeRoy hates being called a weiner! 🙂

Anywho, after yesterday’s workout I’m surprised I was able to even lift my arm to blow dry my hair this morning.  So I decided to take the day off! 🙂

I made Gorgonzola turkey burgers for dinner.  I got the recipe from Women’s Health a couple years ago.  I’ve always used a skillet or griddle to make them, but today we threw them on the grill.

Can you guess which plate is mine?

You guessed it!  The one with the “green stuff,” as Rob calls it.  (The “green stuff” is actually green bell peppers.)

The burgers turned out pretty well.  We had a slight problem with the green beans.  They kept falling in between the cracks and cooked more quickly than we had anticipated.  They may looked burnt, but they were actually pretty tasty.

Well, that one didn’t quite make it.

LeRoy’s such a little beggar! His little nose goes on hyperactive mode when we grill.  Too bad burgers aren’t for dachshunds!

We toasted some wheat buns and topped the burgers with guacamole. Yum!

Check out the recipe for Gorgonzola turkey burgers here! 🙂

Well, next week I say goodbye to nice, short summer hours and hello to another school year.  For most jobs, this shift in seasons isn’t as tangible, but for teachers (or up and coming ones 😉 ), the pangs of summer vacation’s end is definitely starting to settle in.

Manic Monday

Hello again!  I can’t believe it’s Monday already…the weekend flew by much too quickly!  It’s especially hard to get up on a Monday (or any day) when you have this guy willing and ready to snuggle!  He always tries to hold me hostage with his cuteness, which sometimes leaves me racing against traffic to make it to work on time.  Just look at the sleepy eyes!

Today’s breakfast was a banana and peanut butter smoothie.

Banana smoothie recipe (Compliments of Shannon):

• 1/2 a large banana
• 1 tbs. crunchy natural peanut butter
• 1/3 cup skim milk
• 1/2 cup plain greek yogurt

Mondays and Tuesdays are my long days, so I’m usually on the go most of the day.  I have to pack my snacks the night before, because like I said before, showering LeRoy with attention usually takes priority in the morning.  Plus, if I don’t bring a snack, I’m vulnerable to Rob’s strawberry poptarts. (one of my many kryptonites!)  For a snack I had some almonds, strawberries, and raspberries.

I really like Blue Diamond’s low sodium, lightly salted almonds.  (Kind of an oxymoron, right?)  There’s only 40 mg of salt per serving though, so I don’t feel too bad!  For lunch I had a chickpea salad again.  I literally had only 10 minutes to eat, so I had to wolf it down as quickly as I could.

Today’s workout was another pyramid workout.  I really like timed workouts because I have more of an incentive to push myself…I know there’s an end in sight, I just have to make it there.  Plus, after a long day it’s nice to get in a quick workout and still get home at a reasonable time.  I’m still a little sore from Saturday’s “Filthy Fifty,” which quickly became apparent on my way back down the pyramid during round one.  I had to do a lot of “girl” push ups and nearly smacked myself in the face with the med ball while doing wall balls.  Note to self…don’t wear bright yellow when working with a med ball, those things are filthy!

I managed to make it through the pyramid twice in 30 minutes…which probably wouldn’t have happened if I didn’t have such a great workout buddy! (Karl! 🙂 )  My shoulders and arms are toast, though…especially after swimming yesterday.

When I got home I had an edamame, corn, and feta salad.  I get a half a pound or so every time I go to Sprout’s and snack on it until it’s gone…which always makes me wish I had gotten more and makes me look forward to my next trip to Sprout’s.  It’s super good…I might try to recreate it but I doubt it would come out as tasty.

This Thursday some friends and I are having a “healthy” potluck.  I’m in charge of the salad.  I LOVE salads, but I usually have salads as the main course, not an appetizer.  Any ideas on what kind of salads I can bring for an appetizer?  Remember, we’re trying to have a “healthy” potluck. 🙂