Disney 2010 - Training Week 9

Going to try dedicating each week of training to someone special in my life. This week, I am dedicating to my sister - who got me into this to begin with. This is a picture of my very first 5K, running with my lil sis!

I had serious problems with my "all or nothing" tendency this week. We had lightened the load this weekend because of Halloween - and it mentally threw me completely off track. I promise myself to stay on my game this week. We are down to the hard core stuff now - 17 miles this weekend in preparation for next weekend's long 30K.

Day: Sunday

Prev. Night sleep: 7ish, woke up on my own though and felt rested w/ the time change.

Water: Lots

Vitamins: Done :)

Food Breakdown (cal/carb/pro/fat): Logged.

Planned: 3.5 mi, Painting

Actual: Painting, no mileage.

Notes: stayed busy all day!! I knew better than to plan a run today.

Day: Monday

Prev. Night sleep: ~8

Water: ~8 + lots of hydration fuel

Vitamins: yep

Food Breakdown (cal/carb/pro/fat): 2070 / 61% / 15% / 24%

Planned: 8 morning miles @ 10:50

Actual: 10.25 @ 9:48

Notes: 6.5 am, 3.75pm - splits 10:21 / 9:53 / 9:28 / 9:55 / 10:01 / 10:05 / 9:52 / 9:52 / 9:21 / 9:27 / 9:27

Day: Tuesday

Prev. Night sleep: 7-8

Water: Lots

Vitamins: Yes

Food Breakdown (cal/carb/pro/fat): 1838 / 60% / 17% / 23%

Planned: Xtrn (am) + yoga (pm)

Actual: 40 min elliptical / 1 hr yoga

Notes: Felt great! No aches or pains, but was pretty tense in yoga. MUST.EAT.LESS.CARBS

- I have to get this belly flab off, I know I can do that by more protein/less carbs ... Time to eat some fish :)

Day: Wednesday

Prev. Night sleep: ?

Water: ?

Vitamins: ?

Food Breakdown (cal/carb/pro/fat):

Planned: Xtrn 40 mins (am) + 5 miles (pm)

Actual: 8 mile run. Garmin was dead, 9:57, 9:56, 9:45, 10:05, 10:35, 10:45, ?, ? Notes: had to pitstop after 6 miles :( How to beat the belly ache ?????

Day: Thursday

Prev. Night sleep: ?

Water: ?

Vitamins: ?

Food Breakdown (cal/carb/pro/fat):

Planned: 7 miles (am) & yoga (pm)

Thur: 7 miles + 1 hr yoga Actual (no yoga, forgot about awards ceremony for kids) / 70 mins on Xtrnr

Day: Friday

Prev. Night sleep: 8

Water: Yes

Vitamins: Yes

Food Breakdown (cal/carb/pro/fat):

Planned: 90 min Xtrn (a.m.)

Actual: Nothing, Cleaning, etc. Stray dog showed up that needed attention, had to take boy to school.

Day: Saturday

Prev. Night sleep: not good, to bed @ 9:30, to sleep by 10:30? up various times during the night.

Water: Plenty!

Vitamins:

Food Breakdown (cal/carb/pro/fat):

Planned: 17 miles (meet at 6:00 am)

Actual 17 mi @ 10:28 ave pace, 156 (ahr) / 167 (mhr)
Splits: 10:44 / 10:27 / 10:22 / 10:18 / 10:46 / 10:12 / 10:54 / 10:17* / 9:47 / 10:49 / 10:09 / 11:00 / 10:24 / 10:55 / 9:54* / 10:36 / 10:14

*Stopped here to fill fuel and potty. Fuel today = Gatorade Orange, 42 oz, water= 15 oz, 1 Hammer Espresso (at mi 12). No aches or pains worth mentioning. Weather was great!

Temp ~ 70, Humidity ~ 60 ... NICE!

Total Planned Miles: 40+

Actual: 35+

Disney 2010 - Training Week 8

This past weekend we ran 15 miles. It was record highs for this time of the year (83 degrees by 10am, plus 100% humidity) - But we did it! My feet were a little sore in the arches for the first hour or two, but we ran around for a little while knocking out some errands and my lil feet felt find after that. I have a small blister on my middle toe on one foot and the tiniest chaffing under my arms. I had 5 bottles (8oz) of gatorade, and 3 bottles (8oz) of water, plus 1 choc hammer gel around mile 8. We stopped for bathroom/potty/stretch 3 times - mi 4, mi 8, mi 11.

This week...its suppose to be very warm and possibly rainy. Jeanine wants a shorter run this weekend, hence the 9 miler on Halloween. Stay tuned thought, 17 miles is up next weekend!!

Day: Sunday

Prev. Night sleep: 7.5

Paint bedroom, Brunch w/ family, Plant vines & new trees, laundry

Day: Monday

Prev. Night sleep: 7

Planned: 5 evening miles @ 10:30

Actual ... its 10:15pm and I have been working since 8:30am after the kids went to school. I haven't done any exercise :(

Food: did pretty well but I am sure I went over my cals for a day of sitting in my desk chair ALL day. 1/2 muffin, 1/2 banana, 1T PB, coffee (2), ff cottage cheese w/ grapes (a good bit - 1.5 c of each?), 1/2 c black bean hummus and probably 20 carrots, I cant remember lunch, rather large helping of ww speghetti noddles w/ soy crumbles & marinara + 2 slices of bread w/ ICBINB.

Day: Tuesday

Prev. Night sleep: 7hr

Planned: 7 miles @ 10:20

Actual: 1 hr yoga, crazy work, so tired

Day: Wednesday

Prev. Night sleep:

Planned: 9 miles

Actual: 2.5 mi - started after dark and got spooked -- wow, this week isnt going well.

Day: Thursday

Prev. Night sleep: 7-7.5

Planned: 6 miles (am) & yoga (pm)

Actual: 2.5-3 mi + yoga

Food: I have actually done pretty well this week... That means no junk but sure that I went over calorie/serving-wise.

I still feel tired today. I SOOO need to start taking my vitamins and get back on my running schedule - NO OPTIONAL mileage!

Day: Friday

Prev. Night sleep:

Planned: Xtrn (a.m.)

Day: Saturday

Prev. Night sleep:

Planned: 9 miles (meet at 6:30-6:45am)

Total Planned Miles: 36

Disney 2010 - Training Week 7

Last long run - 13.1 mi - time beat my 2nd half race time (minus the stop to refill gatorade). I'm SO EXCITED!

The runs on week 6 were great and looking forward to these runs since the cooler temps have set it (at least for the time being :) Thinking about maybe going away this weekend (probably not... but its a possibility...) and I just need to plan accordingly.

Also, I have to get this post run eating under control. Something in my brain thinks its ok to just eat my way through the rest of the day if I worked hard - and BLOW IT ALL!

Day: Sunday

Cycle Day: 23

Prev. Night sleep: 8

Planned: Rest

Actual: Painted all day, up and down the ladder more times than I cared to count. The room looks great ;o)
♦ Time/ Duration:

♦ Nutrition: Fat %, Carb %, Pro % Cals:
♦ Foods today ... appetite is revving up. Dont remember what I ate.

Day: Monday

Cycle Day: 24

Prev. Night sleep: 6.5

Planned: Easy 7 mi @ 11:04, 15 min abs, ST (1)

Actual: 7 mi @ 9:36, thats all... pained some more.
♦ Time/ Duration:

♦ Nutrition: Fat %, Carb %, Pro % Cals:
♦ Foods today: too many, all good foods though - appetite still cranking up! UGH. Great run tonight - temps good, body feels good - makes me remember why I like running. The sunset was gorgeous!

Day: Tuesday

Cycle Day: 25

Prev. Night sleep: 7

Planned: Xtrn 45 min, 1 hr yoga

Actual: 1 hr yoga, painting. again.
♦ Time/ Duration:

♦ Nutrition: Fat %, Carb %, Pro % Cals:
♦ Foods today 3 bars, banana, 1/2 eng muffin, 1t PB, 3 coffees, lentil soup (Yummers), a little feta & almonds for garnish, crackers, boca, wrap, 1T light mayo, lettuce (1 of the - coffee & bar for dessert :oP)

Day: Wednesday

Cycle Day: 26

Prev. Night sleep: 8ish

Planned: Speedwork (Dist: 6 mi, inc Warm; 2x1600 in 8:55 w/800 jogs; Cool), 15 min abs, ST (2)

Actual: :( Nothing....
♦ Time/ Duration:

♦ Nutrition: Fat %, Carb %, Pro % Cals:
♦ Foods today: 2 bars, 2.5 coffees, 1/2 bagel, 1/2 banana, 1Tpb, SB ww wrap, bean mix, 1 oz cheddar, lettuce, 1/4 c ff yogurt, 1/4 c salsa / stuffed mexican bell pepper (rice, crumbles, tomato sauce, lf cheddar, pepper) salad w/ feta & light balsamic dressing.

Day: Thursday

Cycle Day: 27

Prev. Night sleep: 8

Planned: Easy 7 mi @ 11:04, 1 hr yoga

Actual: 7 mi @ ? (10:30ish), 1 hr yoga DONE!
♦ Time/ Duration: 1:11:??

♦ Nutrition: Fat %, Carb %, Pro % Cals:
♦ Foods today include 1/2 banana, 1/2 eng muffin, 1Tpb, 3 coffees, 2 fiber bars, ff vanilla yogurt, granola & blueberries, sb wrap (1.75 wraps) .75 c beans, lf cheddar, salsa & ff yogurt mixture, salad

Day: Friday

Cycle Day: 28

Prev. Night sleep: 7

Planned: Xtrn 45 min + 15 min abs

Actual:
♦ Time/ Duration:

♦ Nutrition: Fat %, Carb %, Pro % Cals:
♦ Foods today

Day: Saturday

Cycle Day: ?

Prev. Night sleep:

Planned: LR 14-16 mi @ 11:04

Actual:
♦ Time/ Duration:

♦ Nutrition: Fat %, Carb %, Pro % Cals:
♦ Foods today

Disney 2010 - Training Week 6

So who does this? I am changing my plan mid-way through training. I tried to pick a plan that has around the same mileage that I am already (suppose to be) running. This week, with Jeanine's setback, I completely lost focus. Skipped my long run this weekend, and didn't finish any of my short runs. I am just completely stunned with my lack of motivation.

However, sitting here eating all weekend. I have realized that I need to do this for me, not for her. What if she can't finish training - does that mean I am not going to finish as well? Am I going to have a repeat of last year when I downgraded to the half?! Um NO! I am not. So I picked my own plan. I'll improvise to run longer runs with Jeanine when she can make it, but I wont cut my own plan short. This is MY plan, I will run it, even if its with my thoughts.

So here goes....

Day: Sunday

Cycle Day: 16

Prev. Night sleep: 9 hrs

• Food notes (choices/amts/Special): 2 fruit bars, banana pudding, coffee (2 w/ creamer, 2 with honey & soy milk), fish, carrots, 1/2 baked potatoes, 1/2 c green beans, 2 corn muffins, curried veggies & shrimp over 2/3 c brown rice and 6 oz white wine.
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: not much :(
• Duration/Distance:
• Time:
• Temp/Humidity/conditions: n/a
• Exercise Notes.... Nothing over the weekend. Hoping the break keeps me in high gear for a while!

Day: Monday

Cycle Day: 17

Prev. Night sleep:

Planned: 7 easy @ 11mm, ST WKOUT 1
Actual: 7 med @ 10:12 mm, ST WKOUT 1 DONE!

♦ Time/ Duration/Distance: 7:30 am 4.5 mi. (81 degrees, 77% humidity! UGH)
♦ Time/ Duration/Distance: 7:30 pm 2.5 mi. (?) + 20 min ST
♦ Nutrition: Fat 24%, Carb 55%, Pro 21% Cals: 1779

♦ Foods today include sweet potato fries, boca burger chips (waited too late to eat), strawberry & banana protein shake, clif bar, English muffin w/ pb & banana, coffee twice... and... 1/2 potato, baked, w/ sour cream & salsa.

Day: Tuesday

Cycle Day: 18

Prev. Night sleep: 7 hrs, non-stop :)

Planned: 6 temp mid-4 @ 9:32, Yoga

Actual: 6.25, no tempo though @ 10:29. (10:45 / 10:30 / 10:35 / 10:11 / 10:33 / 9:17 / 11:20 for .25), Yoga: DONE
♦ Time/ Duration/Distance: 3.25 (72 degrees, 100% humidity)
♦ Time/ Duration/Distance: 3.0 (82 degrees, 77% humidity)
♦ Nutrition: Fat 26%, Carb 57%, Pro 17% Cals: 1775

♦ Foods today include 1/2 eng muffin, 1/2 banana, 1TPB, coffee - a clif bar and 1/2 an apple, more coffee, a ww wrap w/ egg white, 1 slice lf swiss & veggies, 1 c grapes - 1 c. grapes & Gatorade on the run - 1 can pintos, 1oz mozzarella cheese, 1 sandwich thin w/ tuna salad.

Day: Wednesday

Cycle Day: 19

Prev. Night sleep: 8ish, give or take 15 minutes.

Planned: XTRN for 45 min, 15 min abs, ST WKOUT 2

Actual: Xtrn for 45 min, 15 min abs, ST2 (3 sets)

♦ Time/ Duration/Distance: 30 minutes @ 7:20 am (ran out of time, had to get Matt his forgotten badge and take boy to school)
♦ Time/ Duration/Distance: 15 mins @ 6:30 pm + 3 sets ST2 workout + 15 min abs
♦ Nutrition: Fat 21%, Carb 58%, Pro 21% Cals: 2051
♦ Foods today include 1 eng muffin, 1/2 banana, 1TPB, coffee - a pumpkin bar and 1 apple, more coffee, a ww wrap w/ 1 c tuna salad, 1 slice lf swiss & veggies, 2 serv swt potato fries (those are going to be my demise), 1T ff yogurt & 1/4 cup salsa, 1 broccoli & cheese lean pocket, salad w/ ginger dressing.

Note: I was completely famished today, did all the right things (except at dinner...oops) but all day I waited two-three hrs to eat, drank water between, never got over feeling HUNGRY!

Day: Thursday

Cycle Day: 20

Prev. Night sleep: 7-7.5 hrs

Planned: 6 easy @ 11mm, Yoga

Actual: Total 6.5, @ 10:54. GOAL MET! (total time: 1:10:51, ahr 149, mhr 170)
♦ Time/ Duration/Distance: 6.5 (77 degrees, 96% humidity) - 5.5 Run @ 10:04 (wu 15:41 / 10:15 / 10:02 / 10:10 / 9:55 / 10:03 / 9:55 for .5 / cd 14:42)

♦ Nutrition: Fat 30%, Carb 62%, Pro 10% Cals: 1741
♦ Foods today include .5 eng muffin, 1/2 banana, 1TPB, coffee -1 16 oz gatoraide, a pumpkin bar and 1 apple, coffee, chips, fish, mashed potatoes, green beans, fiber bar & coffee.

Day: Friday

Cycle Day: 21

Prev. Night sleep: 7-8

Planned: XTRN for 45 min, 15 min abs, ST

Actual: Xtrn for 45 min ... I dont know why I planned to ST b/c I dont do that on Fridays :)
♦ Time/ Duration/Distance: exactly 42 min + putting the machine away :P

♦ Nutrition: Fat 35%, Carb 52%, Pro 13% Cals: 2275
♦ Foods today include .5 eng muffin, 1/2 banana, 1TPB, coffee - I dont remember the exact bars and snacks, I think pumpkin bar, apple, oat & choc. fiber bar...then out to the vegan potluck and the fall festival for ice cream from cold stone.

Day: Saturday

Cycle Day: 22

Prev. Night sleep: 6.5

Planned: 12-16 easy @ 11mm

Actual: Total 13.1, @ 10:15. GOAL MET!
♦ Time/ Duration: 6:30am. 2:14:36, ahr 154, mhr 173 (77 degrees, 96% humidity)

♦ Nutrition: Fat 31%, Carb 55%, Pro 14% Cals: 4067 :*(
♦ Foods today include .5 eng muffin, 1/2 banana, 1TPB, (pre-run), .5 eng muffin, 1T pb, 1T apple butter + coffee (postrun), 32 oz gatoraide, Shells blackened shrimp pasta, 1 serv bread, salad w/ venegarette, 3T fish spread & 4 crackers, 3 slices veggie pizza & 3 cinnastix :(

Well.... back on my healthy eating habits tomorrow! :P

Disney 2010 - Training Week 5

Planned:

Week#	Sun.	Mon.	Tue.	Wed.	Thur	Fri	Sat.	Total
5	0	6 +ST	Yoga	8mi	6 mi + Yoga	Xtrn	16mi	36 mi + (5 mi xtrn) + 2 yoga
		2X1600 @8:54		10:30	3@9:45	50min	10:30	+ 2 ST, sit-ups & pushups

Looked up my training from last year and saw that I ran 14 miles in ave 10 mm last year in Nov. Now, 10 months later, I am running it in 10:49 - HOW did I manage to get slower? Am I lazier? Is it just hotter still? I have to get with it (snap, snap, snap!). I have a half marathon coming up in a month - I HAVE to be faster than last years and I can't be running Disney in no 5 hrs & something.... ! Here's to at least 2 sub 10 runs this week! CHEERS!

Actual:

Day: Sunday

Cycle Day: 9

Prev. Night sleep: 9 hrs

• Food notes (choices/amts/Special): yogurt bar, coffee / egg whites, veggies, feta, 1/2 grits and two tiny ww pancakes + 1T maple syrup / starbucks venti skinny latte / salad, 2 breadsticks, 1 bowl minestrone, 1/2 cheesecake, 1 Italian cappuccino, .25 order cheese bread appetizer (olive garden)
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: shopping :)
• Duration/Distance:
• Time:
• Temp/Humidity/conditions: n/a
• Exercise Notes: not much soreness today :) Leg drains last night might have helped.... hmmmm....

Day: Monday

Cycle Day: 10

Prev. Night sleep: 6-7 hrs (broken)

• Food notes (choices/amts/Special): .5 bagel, 1T PB, .5 banana, coffee. Clif Builder Bar, coffee. ahmm 1/2 pumpkin cheesecake...shhhh. (2) bocas on sandwich thin w/ olive oil light mayo, 2% cheddar. 1 serv organic cheddar potato chips, 1 serv organic mac & cheese, 1 salad w/ .5 oz ff feta w/ raspberry vinaigrette.
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: running (6 miles, split) :)
• Duration/Distance: (9:43)
• Time: (8:00 am) / (7:00pm)
• Temp/Humidity/conditions: (74 degrees & 99% humidity! ugh!) (81 degrees & 77% humidity - much better!)
• Exercise Notes: (mi 2 was nice, stopped to remove tape on foot, mile 3 was HARD couldn't get it back...humidity is horrible! hard to get my breathing good.) Tonights run was good - Love the challenge. Boy went but didn't make it 'with' me the whole way, I had to keep going back. But ONE day, he will kick my butt if he keeps practicing!

Day: Tuesday

Cycle Day 11
Prev. Night sleep:7-8

• Food notes (choices/amts/Special): 1/2 bagel, 1T PB, 1/2 banana, coffee / Clif bar & coffee / 1/2 banana muffin / apple & 1 serv organic potato chips / 1.5 serv organic pizza & salad w/ ginger dressing.
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Yoga - and it ROCKED: my balance was right on!
• Duration/Distance: 60 mins
• Time: 5:30pm
• Temp/Humidity/conditions: N/A
• Exercise Notes: No running today, just tired, matt is home... etc...etc... But Yoga was GREAT!

Day: Wednesday

Cycle Day: 12

Prev. Night sleep:

• Food notes (choices/amts/Special): 1/2 bagel, 1/2 banana, 1T pb, coffee, 1 clif bar & coffee, 1 protein shake w/ 4oz yogurt, .25 c oats & 4 strawberries. 2 boca tacos w/ cheese, yogurt & salsa, 1 cup (?) refried beans & lettuce
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Easyish run
• Duration/Distance: 6 mi in 1:00:46
• Time: 3.25 at 7:30am, 2.75 at 7:00 pm
• Temp/Humidity/conditions: 84 degrees, 77% humidity
• Exercise Notes: Boy ran with me in the evening and I couldnt keep up with him. but it was hot so we cut the run short 2 miles :(

Day: Thursday

Cycle Day: 13

Prev. Night sleep:

• Food notes (choices/amts/Special): 1/2 bagel, 1/2 banana, 1T pb, coffee, 1 clif bar & coffee, ?? I dont remember what else....
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Easy precor / yoga
• Duration/Distance: 40 min / 60 min yoga
• Time: 7:30 am
• Temp/Humidity/conditions: ??
• Exercise Notes: Its just too hot to go outside right now... 100% humidity, in the 90s - record highs SUCK.

Day: Friday

Cycle Day: 14

Prev. Night sleep:

• Food notes (choices/amts/Special): Friday night stromboli & salad. (saved half though ;o)..the rest of the day was just average workday stuff
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Easy precor
• Duration/Distance: 40 min
• Time: 7:30 am
• Temp/Humidity/conditions: ??
• Exercise Notes: Its just too hot to go outside right now... 100% humidity, in the 90s - record highs SUCK.

Day: Saturday

Cycle Day: 15

Prev. Night sleep:

• Food notes (choices/amts/Special): clif bar, coffee, other 1/2 stomboli, starbucks reduced fat berry coffee cake and java chip frape
• Nutrition: Fat %, Carb %, Pro % Cals:
• Effort/Activity: Easy precor / yoga
• Duration/Distance: 40 min / 60 min yoga
• Time: 7:30 am
• Temp/Humidity/conditions: ??
• Exercise Notes: Its just too hot to go outside right now... 100% humidity, in the 90s - record highs SUCK.