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' :)