Hot Off The Press: 15K Training Program!!

I feel fantastic today!  I slept in this morning, waking up naturally at 7:30AM and then went back to sleep until 9:30AM.  After brushing my teeth and snuggling up on the couch, I poured myself a small bowl of Uncle Sam Strawberry cereal (thank you HLS Swag Bag!).  This cereal is very filling as it contains 8 grams of fiber and 7 grams of protein.

After breakfast I checked out some of my favorite blogs and hyped myself up for my run.  I absolutely love the weather post hurricane.  It’s still really windy but the clouds have moved out and there’s no rain.  It’s absolutely beautiful.  Today I ran for 30 minutes, just around the neighborhood and burned 303 calories.  I think I ran around 2.5 miles, but I’m not 100% sure.  It was a nice easy run and a great way to start my Sunday.

15K Training Program

September 2011

Week of

M

T

W

Th

F

S

Sn

Aug 29

20 min. E

Spin

2 miles E

Spin

20 min. E

Off

3 miles

Sept 5

20 min. E

Spin

2 miles E

Spin

20 min. E

Off

3 miles

Sept 12

20 min. E

Spin

2 miles E

Spin

25 min. E

Off

4 miles

Sept 19

20 min. E

Spin

3 miles T

Spin

30 min. E

Off

4 miles

Sept 26

20 min. E

Spin

3 miles H

Spin

30 min. E

Off

5 miles

October 2011

Week of

M

T

W

Th

F

S

Sn

Oct 3

20 min. E

Spin

3 miles P

Spin

35 min. H

Off

6 miles

Oct 10

30 min. E

Spin

4 miles T

Spin

35 min. E

Off

6 miles

Oct 17

30 min. E

Spin

4 miles H

Spin

40 min. E

Off

8 miles

Oct 24

30 min. E

Spin

3 miles P

Spin

30 min. H

Off

6 miles

Oct 31

30 min. E

Spin

4 miles T

Spin

40 min. E

Off

8 miles

 November 2011

Week of

M

T

W

Th

F

S

Sn

Nov 7

30 min. E

Spin

4 miles T

Spin

40 min. E

Off

10 miles

Nov 14

30 min. E

Spin

5 miles H

Spin

45 min. E

Off

10K Cranberry Crawl      6.2 miles

Nov 21

30 min. E

Spin

Off

Turkey Trot

5 miles

30 min. H

Off

8 miles

Nov 28

30 min. E

Spin

4 miles T

Spin

40 min. E

Off

15 K        Hot Choc. 9.3 miles

 December 2011

Week of

M

T

W

Th

F

S

Sn

Dec 5

30 min. E

Off

4 miles H

X-Train

50 min. E

Off

10 miles

Dec 12

30 min. E

Off

5 miles P

X-Train

45 min. H

Off

12 miles

Dec 19

30 min. E

Off

4 miles T

X-Train

50 min. E

Off

8 miles

Dec 26

30 min. E

Off

5 miles H

X-Train

30 min. E

Off

13 miles

Jan 2

30 min. E

Off

4 miles P

X-Train

40 min. H

Off

10 miles

 Run Legend


E:  Easy Run (30 sec. to 1 min. slower than goal pace)
P:  Pace Run (half marathon goal pace)
H:  Hill Run
T:  Tempo Run (15 to 30 seconds faster than goal pace)

I am extremely excited about this training program and about the two races I have on the agenda for November: the Cranberry Crawl and the Turkey Trot! I think I’m just really excited about the t-shirts… is that bad?

Running can be very challenging for me, so I like to do run/walk intervals when I am training for a long race.  When I ran the half marathon in 2010 I ran the entire race running 3 minutes and walking 1 minute.  One of my favorite running gadgets is the Gymboss ratio timer.  You can set this timer up to beep and/or vibrate on different intervals.  This helps me a lot mentally as I’m not looking at my watch every 30 seconds to see when I have to start running or walking.

If I am training on a 3:1 ratio, the Gymboss will buzz after 3 minutes and again after 1 minute.  I hope to extend my ratio this time around, maybe running on a 5:1 ratio for my long runs on Sunday.  I just ordered a new Gymboss as they now make them with a soft shell, and I bought pink of course!  I highly recommend this piece of equipment.

The rest of today looks to be rather mellow.  I need to do some more graduate work and could stand to clean my apartment a little.  Tonight, Neal and I are using a groupon we have for a Brazilian steakhouse!  I’m really excited.

Enjoy the last bit of your weekend and please stay safe if you’re in the path of Hurricane Irene!

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5 Hours of Thinking

When I was flying to Las Vegas on Friday, I had 7 hours to do some thinking.  Thinking can be my worst enemy some times, when I over think, but having some time to think of Friday was really beneficial for me.  Thinking is good… but you’ve got to do something with it!

As I move into the next chapter of my life (new job, last year of grad school) I’ve been thinking a lot about my health, my weight, and my weekly routine.  I’m so grateful to have lost 50 pounds back in 06-07 and would really like to work to lose another 20-30 pounds and to take my fitness to another level.

Oh yeah! My head on Fergie's body

This summer I have done a scaleless summer.  A time in which I stay away from the scale, focusing more on how I feel, how my clothes fit, and what my body looks like.  The summer has been really good, but the past two weeks have been a little rough.  Being on vacation in Florida, eating out 7 out of 15 meals last week, and then being in Las Vegas this weekend has left me feeling bloated and sluggish.  I need a detox and I need to return to my healthy living routine!

  1. First things first, I need to figure out a healthy way to detox.  I’ve been thinking about Whole Living’s Healthy Detox. I’m thinking of detoxing the week of August 15-21.
  2. “Detox” my pantry and fridge.  I’ve got a lot processed foods in my kitchen these days.  When I lost the 50 lbs, I hardly ate any processed foods and I felt GREAT!
  3. Start cooking again.  I found some awesome recipes that I’m really wanting to try.  With the cool weather comes the desire to cook!
  4. Take a look at my weekly workout plan and integrate in a set weight lifting plan.
  5. Design a weight lifting plan (look over my powerlifting programs from high school and my weight lifting workouts from college–I’ve got a lot of great workouts to utilize)
  6. Plan Neal’s and my training program for the Hot Chocolate 15K we’re running in December.  I’m also thinking about signing up for the Wicked 10K in Virginia Beach … just need to convince Neal to sign up for it too
  7. Make a list of fall to dos!  Wizard and I have a few fun things on the docket and I want to add a few more.  I love having things to look forward to.  There are also some awesome TV shows I want to watch this fall.  Neal’s DVR is going to be pimpin

The way I’m feeling right now, it would be really easy to get discouraged and to continue digging a hole but it doesn’t have to be that way.  I can be thankful for my vacations and for my last week in my old job and just move on.  Next week is going to be great, as I start my new job and settle back into my apartment.  I’m excited to get back to the gym and to have a fresh start. Life. Is. Good.

What are you thinking about these days?

Will Run For Chocolate

Last week I got an e-mail announcing a new race being held in DC this winter.  My BF and I were hoping to run the Las Vegas half marathon in December this year, but with a lot on the docket we thought a trip to Vegas in between the holidays may not be the best idea. So when I opened my e-mail last week and saw the words Will Run for Chocolate! I got incredibly excited!!

The race is being held December 3, 2011 at the National Harbor, which is about 4 miles away from my home!!   They are offering both a 5K  and a 15K race.  In my opinion, 15K is just about the perfect distance for me.  It’s a long run but still short enough to push yourself. When I ran the Country Music Half Marathon in 2010, I remember looking at the 10 mile marker and thinking “this would be the perfect distance”.  Granted it may have been because 10 miles at that time was super easy since I was training for the half marathon.

There are also some ROCKING gift bags, woop woop and Ghirardelli hot chocolate… so you know we signed up!!  My BF and I both signed up along with Wizard and Nancy!!  It’s going to be a lot of fun and I’m excited to have something to train for.

What motivates you to sign up for a race?  Do you have any fun races coming up this year?  Are you looking to run your first race?