Workout Plan Aug 8-14

So this past week was a recovery week for me. Here is what went down:

Planned              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) 30 min 47 min  40 min (outside) 30 min (outside) 40 min  47 min (outside) Rest
Class  Body Pump     Body Pump Body Flow Yoga  
Swimming              
Other              
               
Actual              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) 2.5 4.02 3.56 2.45 3.2 3.7 Rest
Class Body Pump     Body Pump Body Flow Yoga  
Swimming (meters)              
Other              
               
Total Miles this week: 19.43            
Total meters this week:  0            

 

I am pleased with my results, like I said it was a recovery week! I had an awful outside run on Saturday. It was pouring and the wind was really high … I was soaked within 5 minutes. I was so happy when I was finished and not gonna lie I felt totally hardcore for going out and running in it anyways! haha

So below is the plan for this week. This one like last week is a little up in the air because I leave Friday for Toronto for meetings and my hotel isn’t booked yet so I don’t know if I’ll have access to the gym in a hotel, or a nearby park, or a nearby Goodlife so we’ll see what happens it may partially be another recovery week. Here is the tentative plan as usual my speeds are planned by my friend the running coach:

Planned              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) 30 min 42 min 30 min 35 min REST 30 min  50 min
Class  Body Pump   Body Pump Body Flow      
Swimming              
Other              

 

So hopefully I stick with this plan and find somewhere to run in Toronto!

Regatta Roulette

Last night we had a lot of fun playing regatta roulette. Regatta roulette is the tradition of partying the night before the Regatta in the hope that it goes ahead and we get a holiday. This year luck was on our side and we got the holiday which was great because we had a really great time the night before. Maybe a little too much fun! Our friends Tina and Steve hosted a Regatta Roulette bbq.

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Myself and Bruce by the fire (please excuse our old campfire clothes)

I tried a new beer last night, Mill Street Organic. It was fantastic, really light and refreshing. I may check out their restaurant when I am in Toronto next week if I have time.

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We had a great time and stayed at Tina and Steve’s house because they live on the other side of town. When we got up this morning Steve cooked us a huge breakfast, it was amazing! We had eggs, sausage, toast, hashbrowns, and toutons!

 

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Anyways after we headed home I went for a run and managed 3.56 miles in 40 minutes according to my plan. Not sure how I pulled that one off considering the fun I had last night but I am glad I did! We spent the rest of the day doing stuff around the house and painting! Back to work tomorrow, we got a lot accomplished today I kinda wish I had Wednesday off every week!

 

Did you have a holiday this week? How did you spend it?

Race Panic

As I have mentioned I am planning on running my very first 5k in September. I was just looking at local races and triathlons online and dreaming of one day aspiring to run a marathon or a triathlon. These goals are way down the road but one day maybe. Smile Anyways I happened to look  make the mistake of looking at the 2010 results from the race I am running. The last finisher was at 36 minutes. Right now I am running 5k on a treadmill in that time, that’s with a/c and no hills. So now I am panicking! I did my first outside run in forever on Wednesday morning.

 

2011-07-20_07.27.55

This is what it was like out, humid, and damp. It was a challenge to do the 4.2 k I managed in 29 minutes. I did (as per my plan) jog 2 walk 1. I am just worrying now because I am afraid I will finish last and look like an idiot. The race I plan to run also has the title provincial championship in it which makes it even more intimidating (anyone can run it though). There’s another 5k sooner that is just a normal non-championship but I am in Toronto that weekend so I can’t run that one. I’m wondering if I should just do the Run for the Cure in October as my first race because people walk that one so I know I won’t finish last. Or maybe I am just being silly and should just trust my training (and practice the race route repeatedly). I know lots of people jump in and do a half marathon for their first race but that’s just me. I like to do things in order and build my confidence. I am not the jump in without knowing type as you can tell I plan everything.

 

So I have 51 days till the race and my question to you my readers – I know you’re out there I see the site stats – what do you think? If you are seasoned racer can you offer advice? If you are a newbie like me – are you scared to? I can’t be alone on this.

Monday Mantra: Work Smarter Not Harder

So first an update on last week. My back on track week couldn’t have went better! I didn’t miss one workout so I was really proud. I felt strong and I felt like I was back on track in terms of fitness. In terms of eating I followed my meal plan to the tee, my only real goal with that was to eat well and not eat takeout I had no limitations otherwise. I don’t diet I just try and make the best choices so last week was a success!

 

Monday Mantra Six: Work Smarter Not Harder

So this week I plan on again do my best to stick to my plan but not only that I want to take this goal to another level. I want to improve my technique with running. I am going to have to do a little research on this so if anyone has any suggestions they would be appreciated. I also really want to work on my technique in Body Pump, Body Flow, and in my other strength training. I want to be really mindful that I am lifting and working out for both optimum results and safety.

 

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New Workout Plan View

So starting this week you’ll view my workouts in a different (and more colourful) way. I also wanted a way to show you my progress. So this was the results from last week’s workout plans:

Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
             
Ran 2.45 miles Ran 2.55 miles Ran 1.5 miles Ran 2.55 miles  Ran 2.4 miles   Ran 3.3 miles
Body Pump     Body Flow   Body Flow Body Pump
    Swam 500 m        

 

As you can see I didn’t miss one workout!! : ) I ran 15 miles total. I am so pleased with myself and happy I pushed through. I feel stronger then ever! I think the combination of posting my workouts here and having someone coach me in my running and planning my runs makes me feel like I have to go do them whether I want to or not. I am always happy I did afterwards!  So from now on this is what you will see every Sunday (except the bottom will actually be filled out) this is the plan for the upcoming week:

Planned              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) Run 30 min Run 38 min Run 30 min (outside) Run 30 min Run 41 min   Run 40 min
Class    Body Pump   Body Pump Body Flow Body Flow  
Swimming 1 hour            
Other              
               
Actual              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles)              
Class              
Swimming (meters)              
Other              
               
Total Miles this week: 0            
Total meters this week:  0            

 

What do you think of the new look? I am happy with it just because now I have Excel sheets that track everything so it’s more organized and just requires a copy paste. But I’d love to hear feedback.

How do you track your workouts? I plan to use this system and Daily Mile (add me!)

Monday Mantra: Back on Track Week

Last week’s mantra went great. I stuck to the cleaning off of my makeup every night but once. I started moisturizing but discovered that it breaks me out so I need to try something different there (any suggestions?). I wore sunscreen twice … so that’s my area for improvement! My skin is improving and if I keep it up I think it will be almost perfect in a few weeks, so I am happy!

Monday Mantra Five: Back on Track Week

I have a feeling these back on track mantras will happen occasionally, the reason being is that occasionally you need to dedicate a whole week to getting back on track with exercise and eating well. I have been off track in my mind since I left for Florida in late April. I was away 3 weeks and did some exercise but not much and ate terribly. When I returned I had convocation from university which meant eating bad and no time for exercise. Then it was off to Calgary and Toronto on business for a week. Finally, when I came home I got great news in the form of a job offer – which I took and started last week. So there’s my pile of excuses, which really shouldn’t be excuses because that’s life. I had lots of opportunity to exercise and eat well in all that time I just decided I didn’t want to or it was too hard or whatever.

So this week I am dedicating my mantra to getting back on track. I did what I consider to be good on my workouts last week. It was a crazy week with starting a new job and my birthday so I did two days of running on Tuesday (20 minutes – 2 miles) and Wednesday (35 minutes – 3 miles). I got there I did it and sometimes you take the win when you can. This week will hopefully see big improvements, I already got a great start today.

 

 

Monday

  • Body Pump (done!)
  • 30 min run (done!)

Tuesday

  • 30 min run

Wednesday

  • 20 min run + 15 min strength
  • swimming night

Thursday

  • Body Flow
  • 30 min run

Friday

  • 30 min run

Saturday

  • Body flow

Sunday

  • Body Pump
  • 40 min run

 

So that’s the plan for this week. You may notice that I stopped writing out my “plan” for my run. Well I do still have one but I am now working with a friend of mine who has been working closely with a running coach so he’s made my plan for each run. Have a great week!

PS – > If you use daily mile add me and follow my progress! : )

A Turn For The Worse

Looks like exercise is going to be a complete write off again this week. This cold has taken over and I have barely slept in two days. All I want to do is feel healthy and get back to running, body pump, and yoga. I am drinking green monsters and resting but I think I just need to wait it out.

So because I can’t exercise I figure why not watch a cat on a treadmill:

 

Crazy cat videos always cheer me up! Plus, tonight we went to Bruce’s adorable 3-year-old niece’s dance recital. The audience collectively awwed when they came on stage! Being there tonight made me miss my days of ballet, tap, jazz, and dance recitals!  🙂

What gets you in a better mood when you’re sick?

Smooth Running Saturday

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Well today I finally sucked it up and just quit the excuses and went for a run. I did 3.2 miles in 40 minutes which included 8 minutes of warm up and cool down walking. Not as fast as I was pre traveling the last 2 months but I’m happy! Then I did 20 minutes of arm strength training and my arms were on fire! Haha But afterward? I felt like a millon dollars for finally dropping my excuses and just getting back at it.

Afterwards I came home and threw everything I could find into the blender for a recovery smoothie. Lets hope I keep this up. Enjoy your Saturday!

Smoothie:

1 Banana
1 cup Frozen 5 fruit blend
1/2 cup Frozen strawberries
1 cup Vanilla soy milk
2 tbsp Greek yogurt
1 tbsp Chia seeds
2 Ice cubes

Getting Back on Track

This has been a really odd week for me in terms of exercise. Ever since I graduated I just cannot seem to get into some sort of routine where I go to the gym. My last year of university I had a very strict schedule of when I would go for a run, strength train or go to Pilates. My days were literally scheduled by the hour. I was either in class, working, at the gym, or studying. Now that I have all the free time in the world (almost) I can’t seem to get it together to go for a run.

I have always considered myself a type A personality. I am all about being organized, scheduling everything, and making to-do lists. Nothing gives me more satisfaction then to cross something off my list! I think that even though I don’t have a schedule anymore like my university one maybe I should still have a few things scheduled everyday like the gym so I actually get those things accomplished?

Maybe I should even list my planned workouts on a separate page here to keep track. May not be such a bad idea. Anything that keeps me accountable will help keep me balanced and hopefully get me back on track.

In other news my sweet tooth is certainly getting its share of balance I made these last night for my family and friends and there is now 1 left in my kitchen calling my name. They were amazing, so good in fact that I added them to my menu for my 25th birthday party! : ) Try them – you won’t be sorry!