As I have mentioned before, I struggle with keep my nutrition in check. I am still using www.myfitnesspal.com to track my intake. I did not track every day last week. I have to track every day if I am going to have the info I need to make adjustments.
I am trying to stay away from breads, rice, a.k.a. Atkins in a way. I am also keeping up with calories as a backup for going over my carbs for the day.
Atkins wants me to stick with 30 grams of carbs a day or less. This is not going to work while I am trying to keep up with a 10K training program. But I am going to monitor my carb intake along with my calories and make comparisons along the way in how I feel and perform from day to day and week to week.
Sunday (10/13) -
Monday (10/14) - 1450 cals - 165 carbs - 24 fiber = 141carbs
Tuesday (10/15) - 1700 cals - 172 carbs - 39 fiber = 133 carbs
Wednesday (10/16) - did not track
Thursday (10/17) - did not track
Friday (10/18) - did not track
Saturday (10/19) -did not track
Sunday (10/20) - tracking in progress for today
My goal this coming week is to track every day. FitnessPal says I should stick with 1400 cals/day to lose weight. I will try to stay close to this level even though I won't be weighing in. The scale and I are enemies so I am not making this journey about weight loss. I will also be trying to avoid bread, rice, etc in efforts to reduce my carb intake. Again, the Atkins goal is 30 grams or less each day. I will monitor and make notes on how it is affecting me and my training.
Sunday, October 20, 2013
Week #6 Supplementation
I am trying to be more consistent with my supplementation so that I can tell what is and is not working over time.
I have one of those 7 day pill thingies you see in Walgreens. I had to laugh at myself when I filled it up on Sunday for the week.
With my first meal, I am taking a multivitamin without iron and 2 Tonalin CLA softgels. I purchased both from the VItamin Shoppe.
Second meal, I take a Raspberry Ketone
Third meal, another CLA softgel.
Fourth meal, raspberry ketone.
I just purchased a liquid methyl-B12 2oz supplement yesterday (Vitamin Shoppe). I took a quarter dropper full of the B12 and a GU before my 4 mile run this morning (no food) and felt great. I was pushing my pace a little and had to take some walk breaks but I felt great overall. I plan to add the B12 to my daily regiment. Since I am working 2nd shift now, I am getting my workouts in first thing so I will try to maintain the Gu + B12 as my pre-workout regiment with no food. I have read in many magazines that working out first thing on an empty stomach can help speed weight loss. I want to try it. As long as I am not feeling bad or sluggish or queezy, I will make that the plan for now.
I am taking BSN AminoX + glutamine in water after my runs and during my DVD workouts. This is to maintain and build muscle as I try to lose fat.
I am considering trying Optimum Nutrition's Amino Energy only because they are BOGO free at Vitamin Shoppe right now. It is more of a pre-workout drink and would replace the GU since they both have caffeine. Or I would switch to a non-caffeine GU since GUs would provide the carbs needed for a run. I may have to think about that one a little more.
I have one of those 7 day pill thingies you see in Walgreens. I had to laugh at myself when I filled it up on Sunday for the week.
With my first meal, I am taking a multivitamin without iron and 2 Tonalin CLA softgels. I purchased both from the VItamin Shoppe.
Second meal, I take a Raspberry Ketone
Third meal, another CLA softgel.
Fourth meal, raspberry ketone.
I just purchased a liquid methyl-B12 2oz supplement yesterday (Vitamin Shoppe). I took a quarter dropper full of the B12 and a GU before my 4 mile run this morning (no food) and felt great. I was pushing my pace a little and had to take some walk breaks but I felt great overall. I plan to add the B12 to my daily regiment. Since I am working 2nd shift now, I am getting my workouts in first thing so I will try to maintain the Gu + B12 as my pre-workout regiment with no food. I have read in many magazines that working out first thing on an empty stomach can help speed weight loss. I want to try it. As long as I am not feeling bad or sluggish or queezy, I will make that the plan for now.
I am taking BSN AminoX + glutamine in water after my runs and during my DVD workouts. This is to maintain and build muscle as I try to lose fat.
I am considering trying Optimum Nutrition's Amino Energy only because they are BOGO free at Vitamin Shoppe right now. It is more of a pre-workout drink and would replace the GU since they both have caffeine. Or I would switch to a non-caffeine GU since GUs would provide the carbs needed for a run. I may have to think about that one a little more.
Week #6 Reflection - good week
This was a good training week.
The Ray Tanner 5K (end of week #5) was Saturday, October 12. I enjoyed receiving my medal once I crossed the finish line. My husband and mother were there so that was cool too. My time was 52:02 which was worse than the time I had to Jailbreak back in May 2013 (49:10) by about 3 minutes. But now I have something to improve on for a 5K that Fleet Feet is running in December called Jingle Bells in Lexington, SC.
This past week was good. My nutrition wasn't perfect but I felt that my training was. I started using the RunKeeper app on my android phone to map out a 10K beginner program so that I can keep up with my mileage and keep running. I seem to do better when a running plan is in place versus "freestyling" it.
Sunday (10/13) REST - day after Ray Tanner 5K
Monday (10/14) - Cathy Friedrich Xtrain: Tabatacise DVD - 5 tabata programs + core
Tuesday (10/15) - Runkeeper (RK) app - workout 1 of 61 - 2 miles easy - Harbison Lake
Wednesday (10/16) - The Firm Total Body Time Crunch DVD (weights + cardio)
Thursday (10/17) - RK app - 3 miles easy - Harbison Lake
Friday (10/18) REST
Saturday (10/19) - RK app - 2 miles easy - Riverwalk
Sunday (10/20) - TODAY - RK app - 4 miles easy - Riverwalk
I was SUPER sore from Tuesday - Friday. I needed to take Friday off in a major way. But I'm glad I did because I woke up Saturday ready for those 2 miles and they felt good.
The Ray Tanner 5K (end of week #5) was Saturday, October 12. I enjoyed receiving my medal once I crossed the finish line. My husband and mother were there so that was cool too. My time was 52:02 which was worse than the time I had to Jailbreak back in May 2013 (49:10) by about 3 minutes. But now I have something to improve on for a 5K that Fleet Feet is running in December called Jingle Bells in Lexington, SC.
This past week was good. My nutrition wasn't perfect but I felt that my training was. I started using the RunKeeper app on my android phone to map out a 10K beginner program so that I can keep up with my mileage and keep running. I seem to do better when a running plan is in place versus "freestyling" it.
Sunday (10/13) REST - day after Ray Tanner 5K
Monday (10/14) - Cathy Friedrich Xtrain: Tabatacise DVD - 5 tabata programs + core
Tuesday (10/15) - Runkeeper (RK) app - workout 1 of 61 - 2 miles easy - Harbison Lake
Wednesday (10/16) - The Firm Total Body Time Crunch DVD (weights + cardio)
Thursday (10/17) - RK app - 3 miles easy - Harbison Lake
Friday (10/18) REST
Saturday (10/19) - RK app - 2 miles easy - Riverwalk
Sunday (10/20) - TODAY - RK app - 4 miles easy - Riverwalk
I was SUPER sore from Tuesday - Friday. I needed to take Friday off in a major way. But I'm glad I did because I woke up Saturday ready for those 2 miles and they felt good.
Sunday, September 29, 2013
Week #4 Training and Nutrition Plan
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| ST | 3 miles ER | Rest | 3 miles ER + ST | Rest | 3 miles LR | 3 miles ER |
Monday - The Firm Total Body Time Crunch - 45 minutes - weights with cardio intervals
Tuesday - 3 miles ER (easy run) - on treadmill due to new work schedule
Wednesday - If I am sore, I will rest. If not, I will do a cardio DVD like Tae Bo or Jillian
Thursday - 3 miles ER on TR (treadmill) + ST (strength train)
Friday - rest - day before week's long run
Saturday - 3 miles long run
Sunday - 3 miles easy run (if not too sore)
I haven't been tracking on www.myfitnesspal.com with all that's been going on. I will mostly have eggs for breakfast this week. If I have time, I will use the nutri bullet for an unsweet almond milk, mixed greens, and fruit smoothie. Lunch will be chicken and tuna this week. I have some yogurt and nuts (almonds and almonds) for a snack and dinner will be veggies and some source of protein (chicken, tuna, steak).
I have been indulging in sodas lately so that will have to go away.
Women's Running Oct. 2013 Half Marathon Training Schedule
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | ST | 3 miles ER | Rest | 3 miles ER + ST | Rest | 3 miles LR | 3 miles ER |
| 2 | ST | 4 miles ER | Rest | 3 miles ER + ST | Rest | 4 miles LR | 3 miles ER |
| 3 | ST | 4 miles ER | Rest | 3 miles ER + ST | Rest | 5 miles LR | 3 miles ER |
| 4 | ST | 4 miles ER | Rest | 3 miles ER + ST | Rest | 6 miles LR | 3 miles ER |
| 5 | ST | 4 miles ER | Rest | 3 miles ER + ST | Rest | 7 miles LR | 3 miles ER |
| 6 | ST | 2 miles ER +5X1-min HR +1 mile ER | Rest | 3 miles ER + ST | Rest | 8 miles LR | 3 miles ER |
| 7 | ST | 2 miles ER +6X1-min HR +1 mile ER | Rest | 3 miles ER + ST | Rest | 9 miles LR | 3 miles ER |
| 8 | ST | 2 miles ER +7X1-min HR +1 mile ER | Rest | 3 miles ER + ST | Rest | 10 miles LR | 3 miles ER |
| 9 | ST | 20 min TR | Rest | 3 miles ER + ST | Rest | 9 miles LR | 3 miles ER |
| 10 | ST | 4 miles ER | Rest | 3 miles GP + ST | Rest | 11 miles LR | 3 miles ER |
| 11 | Rest | 20 min TR | Rest | 3 miles ER | Rest | 5-6 miles LR | 3 miles ER |
| 12 | Rest | 20 min TR | Rest | 3 miles ER | Rest | 20 min ER | HALF MARATHON |
When it rains...
The last two weeks have, in no way, gone as planned. Life has completely gotten in the way.
I have had more car troubles than the law allows. We have had to kick out money for our home following damage from a storm. I have totally fallen off of the training wagon.
But, at least I can say that we have weathered the storm. When it rains, it really can pour.
I have already laid out my supplements for the week. I have some chicken breast thawing out to cook for tomorrow. I already know what workout I am doing tomorrow for strength training.
I may, however, adopt a half marathon training plan from this month's Women's Running magazine (Oct. 2013).
I also plan to blog more, even when I have fallen off of the wagon. Blogging may help me get back on track sooner rather than later.
I have had more car troubles than the law allows. We have had to kick out money for our home following damage from a storm. I have totally fallen off of the training wagon.
But, at least I can say that we have weathered the storm. When it rains, it really can pour.
I have already laid out my supplements for the week. I have some chicken breast thawing out to cook for tomorrow. I already know what workout I am doing tomorrow for strength training.
I may, however, adopt a half marathon training plan from this month's Women's Running magazine (Oct. 2013).
I also plan to blog more, even when I have fallen off of the wagon. Blogging may help me get back on track sooner rather than later.
Saturday, September 14, 2013
End of Week #1
I ran 5.93 miles today. I was scheduled to do 6.5. My legs were already protesting after 4.5 miles. I have to do more reading on fueling while running. I had half a sandwich thin with 1 tbsp of natural almond butter before this morning's run along wtih some Gaspari Super Pump Max (grape) before and during the run. I got enough sleep last night but was still gassed earlier than I though I should have been. But I can say this is the furthest I have ever run so it was a P.R. (personal record) which felt good. I am more than ready for the 5k in 4 weeks and the 8k in 7 weeks. A few of the hills that I normally walk on this trail, I ran them today.
I didn't get in as much weight lifting this week as I had planned. I did Jackie Warner's 40 minute total body DVD on Monday and was sore all the way through Thursday so I did not do more than that one weights workout. I have a Firm Weights Circuit DVD schedule for tomorrow (Total Body Time Crunch). I enjoy workouts from The Firm. I chose Jackie Warner on Monday because it's difficult for me and hits all the muscle groups. The Firm is fun because they break up weights with cardio. I have some Jillian Michaels and Bob Harper DVDs that I will mix in along the way.
I'm not super sore right now. I guess we will see how I feel tomorrow. I stretched really well this morning after the run and literally got back in the bed. Maybe that's why I'm not sore right now. I can't say for sure. My foot wants to hurt sometimes after long runs but the discomfort always goes away in a day or two.
In all I covered 11.48 miles this week. I use runkeeper the app to track my miles and routes.
I didn't get in as much weight lifting this week as I had planned. I did Jackie Warner's 40 minute total body DVD on Monday and was sore all the way through Thursday so I did not do more than that one weights workout. I have a Firm Weights Circuit DVD schedule for tomorrow (Total Body Time Crunch). I enjoy workouts from The Firm. I chose Jackie Warner on Monday because it's difficult for me and hits all the muscle groups. The Firm is fun because they break up weights with cardio. I have some Jillian Michaels and Bob Harper DVDs that I will mix in along the way.
I'm not super sore right now. I guess we will see how I feel tomorrow. I stretched really well this morning after the run and literally got back in the bed. Maybe that's why I'm not sore right now. I can't say for sure. My foot wants to hurt sometimes after long runs but the discomfort always goes away in a day or two.
In all I covered 11.48 miles this week. I use runkeeper the app to track my miles and routes.
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