Disney 2010 - Training Week 4

Planned:

Week#	Sun.	Mon.	Tue.	Wed.	Thur	Fri	Sat.	Total
4	4	6 +ST	yoga+ST	8mi	6+yoga	XRN	14mi	38 mi + 2 yoga
	10:30	2X1600 @8:54		10:30	3@9:45		10:30	+ 2 ST, sit-ups & pushups

Ok, so I needed a picture that would remind me that I am strong; I am fit; I CAN do this!! I have been fighting sinuses during week 3 (thank God it was an easy week!) But here we go...back at it! I changed the schedule around a little so that I won't have to run on Friday before the 14 miler and I wont have to run on Wedneday, which is the day I have to take Boy to school in the morning. Wednesday night will still be available as an alternative though.

Actual:

Day: Sunday

Cycle Day: 2

• Prev. Night sleep: 8-9 hrs
• Food notes (choices/amts/Special):
  .5 bagel, 1T PB, 1T AB, 1 coffee
  Big Mexican feast.... :(
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Med effort run
• Duration/Distance: 38:38 / 4mi
• Time: 7:30pm
• Temp/Humidity/conditions: 77/low/clear
• Exercise Notes:
  Nice run, at night - post dinner
  Still only slightly sick, little cough, mostly just annoying.
  shopped & ran around all day, no sitting at my desk or on the couch :)

Day: Monday

Cycle Day: 3

• Prev. Night sleep: ?
• Food notes (choices/amts/Special):
  I dont remember food from monday... :(
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Med effort run
• Duration/Distance: 61:08 / 6 mi @ 10:18
• Time: 7:30 am
• Temp/Humidity/conditions: 77 degrees / 84% / sunny
• Exercise Notes:
  Pre-run bagel, peanut butter, apple butter, coffee
  potty stop @ mi 4
  Fuel belt this morning, 2 bottles TL2G + 2 bottles H2O
  feels better out, but still got warm towards the end

Day: Tuesday

Cycle Day: 4

• Prev. Night sleep: 5
• Food notes (choices/amts/Special): .5 bagel, pb, ab, coffee. / 2 double fiber bread, 1 tomato, 1T mayo, lettuce, lf cheddar. / 1c grapes + 1c ff cottage cheese (water) / 1 snapper fillet, 1/2 c orzo pasta, 1/2 c maranara, salad.
• *Emotional* Not feeling all that great. headache. must.drink.more.water. not much of an appetite.
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Easy Yoga
• Duration/Distance: 1 hr
• Time: 5:30pm
• Temp/Humidity/conditions: NA
• Exercise Notes:
  Lack of sleep and high emotions = no running today. it was time for an 'off day' anyway. I'll be back on it tomorrow!

Day: Wednesday

Cycle Day: 5

• Prev. Night sleep: 8
• Food notes (choices/amts/Special): .5 bagel, pb, ab, coffee. / 1 Clif Builder Choc Bar + .5c coffee / 1c grapes + 1c ff cottage cheese (pre-run) / 1 oz LF Cheddar, 1 South Beach WW Wrap, 1 can progresso light veg soup (post-run)
• Not very hungry.
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Easy Run
• Duration/Distance: 83 min / 8 mi.
• Time: 7pm
• Temp/Humidity/conditions: 70 degrees / 65% / clear night
• Exercise Notes:
  4 mi w/ Hannah, 4 mi w/ Boy. Cooler & lower humidity, felt nice outside.

Day: Thursday

Cycle Day: 6

• Prev. Night sleep: 7-8
• Food notes (choices/amts/Special): .5 bagel, pb, ab, coffee. / 1 Clif Builder Choc Bar + .5c coffee / South Beach Wrap + .5 oz lf cheddar + 2T ff sour cream, lettuce and salsa / ww speghetti, marinara, 1 oz lf cheddar, 1 ww toast w/ garlic icbinb. (and so proud I didn't eat everything on my plate!!)
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Hot, moderately difficult / Yoga - Duration/Distance: 1 hr
• Effort/Activity: Difficult / Run - Duration/Distance: 19:32 / 2 mi
• Time: 2pm run / 5:30pm yoga
• Temp/Humidity/conditions: 82% / humidity unknown / sunny
• Exercise Notes: No time (or desire) for 6 mile run. Yoga kicked my butt!
• I'm ok with this weeks 34 miles though! :)
• Splits for 2 are: 9:47 & 9:45 / ahr 155 : mhr 170

Day: Friday

Cycle Day: 7

Prev. Night sleep: 7

• Food notes (choices/amts/Special):
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Easy / Elliptical
• Duration/Distance: 42:00 / 5 mi
• Time: 7:30am
• Temp/Humidity/conditions: NA
• Exercise Notes: Plus 10 pushups & 25 crunches

Day: Saturday

Cycle Day: 8

Prev. Night sleep:

• Food notes (choices/amts/Special):
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Long Slow Run
• Duration/Distance: 14 mi in 2:31:34
• Time: 7 pm
• Temp/Humidity/conditions: pretty cool as the darkness set in.
• Exercise Notes: Boy went with me, he jogged first 5mi then rode the bike beside of me. Its great having a 'personal trainer' :)

Disney 2010 - Training Week 3

This past week I felt pretty strong, especially on the end-of-week long run. Heading straight into this week with a renewed confidence. 1 espresso gel w/ caffeine was good for a 12 mile run, followed by *sips* of yellow Gatorade . I am planning to make up for last week's missed 8 miler as a long run on Wednesday.

Having a hard time with food since my long run yesterday, but I think its mostly because we bought pizza and have been eating 'out' (aheem) Ice cream. What to do? I gotta clean it up this weekend - 12 miles Does not equal a weekend of gluttony.

Week of Sept 20

Planned:

Week#	Sun.	Mon.	Tue.	Wed.	Thur	Fri	Sat.	Total
3	Rest	4/ST	yoga	8/ST	yoga	4	6/yoga	22/2yoga/2ST

Actual:

Sun = Rest

• Need to get back on track now. Already have had 2 cinnastix from Papa johns with my coffee (plus the lowfat fruit crumble I made yesterday). Sigh.
• Oh gross, the day only got worse with Pancharos - then ice cream - then leftover pizza (OMG!)
• Legs feel GREAT! I am so happy that yesterday's 12 miler went so well!

Mon = 4 mi.

• Normal breakfast (pre-run) 1/2 bagel, 1T PB, 1/2 banana & coffee.
• Fuel: 0 cal TL2G (16oz), Postrun - nothing.
• Temp 82 degrees, 78% humidity. sunny. ahr156/mhr171. ave pace 9:54, Total Time: 39:37
• splits: 9:53/ 10:04/ 10:15/ 9:24 (dang, looks like I was just getting revved up when I quit :)
• was very proud of myself today and all revved up for a workout that never came to fruition. :( I feel so FAT I have to get back on my ST plan.
• cals 1625, 24% Pro, 58% Carb, 18% Fat

Tues = 5.0 mi on Elliptical Xtrainer (40 mins), crunches & pushups, 1 hr yoga

• little low on water :(
• little high on cals 2278. (Fat 29%, Carb 52%, Pro 19%)
• Tired from a spell of PMS depression that lasted until really late last night and then again in the middle of the night, that stacked with the usual cravings makes me feel, not sooo bad about only going over 400 cals. Better luck tomorrow :)

Wed = 4.25 mi

• Eating was ok (cals = 1807. fat 19%, carb 59%, pro 22%)
• Ugh. I feel so stuffy! woke up at 5am. bad dream. really not wanting to go out for a run tonight.
• 4.25 miles in the evening. Go Me!

Thur = XTRN

• Meal on track, not bad, not great (cals = 1667; fat 24%, carb 58%, pro 18%)
• 66 min = 9.0 mi on elliptical, 200 crunches, 110 pushups, 1 hr yoga
• still feel icky, ears plugged, blahhh

Fri = 1.25 mi, then walked 1 mile.

• Exercise: Oh no! Add a big fat frowny face here! I just didn't have it in me to GO this morning, plus it didn't help that I left with no music and no water.
• I have been munching all day today, probably because I can't really taste it?! I always want to eat more when I feel bad (completely opposite of anyone else I know....). Wish I could remember it all to record, but that'd be impossible!
• Sleep was only 7 hrs or so last night, bed by 10:30, up at 5am?!?! Matthew was up and it woke me. I was ill, but not his fault I just can't sleep w/o him.

Sat = 6 mi

• Short week. I would say 'thank God!' but really, if I am out there for 6, it might as well be 12. Then again, 14 is next week so we'll see what I am sayin then! ;o)
• Pre-run, 1/2 bagel, 1T apple butter, 1T peanut butter and 1/2 cup of coffee.
• Didnt plan to stop but ended up having to anyway at mile 5 :( Picked up a bottle of gatorade too... That counts as my post run fuel.
• yogurt, nuts, granola & strawberries for snack w/ coffeen when I got home; lunch = eggs, feta, spinach, tomatoes, 2 ww toast, 1T jelly, 1 half&half w/ coffee, 2 mini reeses...
• This week's run kinda sucked. I can't breath very well, crampy, not hydrated enough... Hope this is over by next week!!!

Disney 2010 - Training Week 2

Onward with the journaling. I like this format, there are too many places to keep up with everything...spark, blogspot, facebook, my spreadsheet...

Week of Sept 13

Planned:

Week#	Sun.	Mon.	Tue.	Wed.	Thur	Fri	Sat.	Total
2	Rest	6/ST	8	6/ST	Yoga	4	12/yoga	36/2yoga/2ST

Actual:

Sun = 10 mi.

• 10 miles was ok. I always struggle and need to take walk breaks, giving me a pace of around 11:00 m/m. I know that I can do better than this.
• I ate oatmeal before hand. no coffee. Reading the book of what to eat before/after the run, trying to cut out the fats during this time.
• It was dark for the first 3 miles, then relatively overcast. I can't blame it on the heat but the humidy was at 100%, it was getting 'harder and harder to breathe' :)
• Second week of chafing under the arms and on the back from the belt. Need to look for long tanks.
• I took water to drink, 1 hammer gel took at mi 5. & fueled on 32 oz of Gatorade after mi 6.5
• Wore thin socks and it helped my purple toe some. I'll be glad when its not so tender.
• Not that sore, thank goodness. Pool therapy afterwards.
• My weight right now is around 142.5.

Mon = 6.5 mi.

• bowl of instant kashi oatmeal prerun, .6 oz toast w/ tsp PB & T Apple butter post run.
• 2 mi early a.m. @ 9:48 pace. (10:08 / 9:28)With it only being 2 mi, I probably dont need to put my fuel info on here. I drank water at 1.5, but I just didn't like the sun blaring on my face or the heat so I decided to complete the run tonight.
• Food today: 18%Pro, 68% Carb, 14% Fat (hmm...how'd those carbs get so high??)
• 4.5 more miles in the evening! Awesome @ 9:43!! (10:12 / 9:27 / 9:50 / 9:21 / 9:50 for .5)

Tue = 3.3 mi.

• 1/2 bagel, 1.5 tsp Almond Butter, 1/2 banana, coffee
• Didnt go out in the morning today, needed to get laundry done and jumped at the excuse to stay in.
• 1 hr of yoga followed by a wretched run (a verrrry slow 3.3 mi @ ave 10:52)
• Nutrition today (carbs too high, protein too low...) 19% Pro, 64% Carb, 17% Fat
• Honestly, the body felt fine on the run, but I had to use the bathroom and bring Hannah home, it was late, I'm tired and dont want to go back out by myself.

Wed = 6.0 mi

• 1/2 bagel, 1.5 tsp Almond Butter, 1/2 banana, coffee
• Didnt go out in the morning today, need to remember that today is take-boy-to-school-day.
• Nutrition for today was spot on! 1682 Cals. 22% Pro, 54% Carb, 24% Fat
• 6 mile run was GREAT, stopped midway to switch kids and go to bathroom, picked right back up and was going to finish, ran into neighbors, chatted, picked back up, finished 1.5 mile. Felt good outside, I like this weather - 82 when heading out, but low humidity - YAY!! :o)
• Drank TL2G, Energy rush (16oz) during the 6 miles. I'll probably be up all night, but it was tastey and made me feel good.

Thu = off day

• So proud of myself for getting on the home elliptical for 40 easy minutes this morning! Yay me! (on my OFF day!)
• 1 hr yoga - NICE, love this day! :)
• 1532 cals: 18% pro, 61% carb, 21% fat --- hmmm, need to watch those high carbs :(
• wt today: 138.6

Fri = 2.25 mi

• Got out for 2 this morning. The .25 is just the walk home. Had a funny/weird pain on the side of my leg by my knee. Mental? maybe...but I wasn't going to chance it the day before 12 miles.
• Over-age (2022 cals) but had my nutrition around the right balance: 19% pro, 53% Carb, 28% fat
• Feeling ... tired. Gotta go to bed soon, but lovin my new laptop, trying to get it set up with my spreadsheet and garmin software :)

Sat = 12.2

• Up at 5:10, Clif Bar & half cup coffee. Some water (3oz? 6? not sure)
• headed out in the dark around 6:20am. Felt NICE! Jeanine not feeling well, I was so thankful to be the one with energy today! We walked a little ways in the middle (maybe mi 6 & 8?).... I ran ahead at mi 11 with plenty of energy left for a slower pace.
• Post run (around an hr later) toast w/ almond butter & apple butter. Then eggplant parm sandwich & a few nuts.
• No ST, but a great week with Yoga & Running :)

Disney 2010 - Training Week 1

This seems to be a list of failed attempts at something. I never keep up with a journal for long, life gets in the way, I get busy, forget about it... well, this time I can't quit the training - I have to follow through with the race, so hopefully I will follow through on the journaling.
Sept 6: Planned:

Week#	Sun.	Mon.	Tue.	Wed.	Thur	Fri	Sat.	Total
1	Rest	6	8	6	Yoga	4	10/yoga	34/2yoga/0ST

Actual:

Sun = 7 mi.

• 7 miles was a slightly hilly run on the top of Simms Mtn WV. (see photo above).
• I had eaten a banana & jiff pb on a slice of multigrain pre-run with coffee.
• It was a little cool (70ish). I wore my yoga pants and tech tshirt. No chaffing.
• I took water to drink, no extra gels - thank goodness the first half was mostly up.
• New glide sneakers proved to be a problem for my poor long middle toe, will wear less sock with them.
• Quads felt the burn on the last mile straight downhill...what a treat! :)

Mon = Rest

• Fam. Reunion, 4 wheeler riding...No exercise, but fun activities going on - not sitting at a desk!

Tue = Rest

• Drove over 13 hrs, not fun, no activity at all. Drank some water, not flooded, didn't want to stop for the bathroom.

Wed = 3 mi

• 3 mi. (should have been six.. no excuse) @ appx 10mm pace. Not too bad, but an evening run should have been better. Came in for a pit stop (bathroom) and it was late, everyone was hungry, etc... I didn't go back out. I suck.
• Nutritional breakdown: 1772 cals, 22% fat, 52% carb, 26% protein

Thu = 1 hr yoga

• Morning run was a wash, I had a headache and the Pulte lady was coming back to check the counters and the plumber and electrician came out. busy morning, took a nap, felt good after that.
• 1 hr yoga. NICE, Joy was teaching.
• Nutritional breakdown for the day: 1491 cals, 23% fat, 58% carb, 19% protein

Fri = 4 mi (am)

• Morning run was a great 4 miles. Tough - but I pulled in some vibes from my favorite running friends and they got me through :)
• Afternoon feeling sluggish. I need more sleep, 8 hrs isn't enough. calories ended up really low...did I forget to log something? Um, maybe I waited to late to eat? Running plans got changed around for this weekend, but we'll get'em on Sunday!
• Nutritional breakdown for the day: 1157 cals, 20% fat, 59% carb, 21% protein

Saturday

• No run today. Had planned to go to yoga, but didn't.
• Breakfast out...and snack... Hanging out with the family doesn't happen often enough
• Nutritional breakdown for the day: 1518 cals,35% fat, 49% carb, 17% protein
• See tomorrow on next week for this week's long run.