Track Work Out, Qualifying for Boston?, Core Circuit.

I had my first track work out last night and I definitely felt like the new kid in school. It’s funny what a small world the running community can be. I ended up recognizing a handful of the people from just seeing them at races. We had to alter the workout because there was a soccer game at 6:30 and we needed to be off the track. So we did a 2 x 1 mile splits with a 400m recovery run in between and a 800m recovery run after. My first split I did in 7:20 and my second split I did in 7:01. Since I wasn’t totally sure what we were doing when we started I stayed with a group of ladies for the first split so I could make sure I was doing the right thing. Once I figured it out I did the 2nd one a little faster, only issue is that I didn’t count my laps right on the 2nd mile and I sprinted to the finish just to learn that I still had one more lap to go. I tried to keep the same sprint, but I think I lost it a little. I loved the track work out though and can tell what a difference it’s going to have on my training this year and tackling the NYC Marathon.

I officially registered for the NYC Marathon today. Even though I’ve known I was going to run it since it was cancelled last year, going through the registration put it in perspective and made it seem more real. I was just looking at my training plan for from last year and can’t believe I started training on May 28th! Since I’ve already been running I don’t think I’ll start actually training until after the Rock N Roll half on June 22nd. This year I put a goal time of 3:35:00. Coincident that is the time to qualifying time for 2014 Boston? No! but not sure it’s realistic yet either. It’s definitely a fun goal to try for though.

Normally I run on Thursdays, but after yesterday’s morning strength training and the track work out last night I decided to keep it light today and my body was thankful. I focused on my core today and made sure to sneak in the 100 squats for day 9 of the 30 day squat challenge.

Core & Squat Circuit

Core & Squat Circuit

Core & Squat Circuit
4 sets of 25 each
1. 50lb barbell squat
2a. Right Side Oblique Crunch, holding 15lb dumbbell
2b. Left Side Oblique Crunch, holding 15lb dumbbell
3. Back Extensions, holding 25lb plate
4. 1 min plank, balancing on each leg for 15 sec each during the min and then hold for 30

TGTIF (thank goodness tomorrow is friday) 🙂

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Paleo Burgers, Running and Leg Circuit work out!

The weather here just keeps on improving and by the end of the week it’s supposed to be in the 80s.. what SEATTE?!

Sunny weather makes me only want to use my BBQ! and even though it’s still isn’t hot out, I would much rather take advantage of the sunny evenings then be stuck in the kitchen.

Last nights dinner was inspired by paleoOMG, I absolutely love her site and reference it daily.

BRING ON… PALEO Chile-Cilantro Burgers with Grilled Pineapple, Red Bell Peppers, Onions, and Avocado Cream with Charred Broccoli and Grilled Chile-Lime Sweet Potato Wedges!

My Ingredients: Organic Beef, Garlic, Cilantro, Pineapple(yes i was too lazy to cut my own), Avocado, Lime, Bell Pepper, Sweet Potato - Not shown: chile powder, salt, pepper, onion powder, garlic powder, olive oil, sriracha, cinnamon, cumin

My Ingredients: Organic Beef, Garlic, Cilantro, Pineapple(yes i was too lazy to cut my own), Avocado, Lime, Bell Pepper, Sweet Potato – Not shown: chile powder, salt, pepper, onion powder, garlic powder, olive oil, sriracha, cinnamon, cumin

The finished product, so delicious and so paleo!

The finished product, so delicious and so paleo!

To get my 75 squats done yesterday I decided to break them up and do them in a circuit with other exercises.

25, 20, 15, 10, 5 – leg press (adding weight each round)
15, 15, 15, 15, 15 – assisted barbell squats with 90lbs (75 total!)
10, 10, 10, 10, 10 – barbell deadlifts

I also did a 2nd circuit for calves and abs
50, 40, 30, 20,10 seated incline calf raises, increasing weight each round
25, 25, 25, 25, 25 incline reverse crunches for the first 3 rounds and hanging vertical crunches for the last 2 rounds
and then finished with 5 sets of 15 alternating abductor/adductor machine

Was a quick but deadly 45 min work out and my hips and hamstrings are the most sore.

This morning was a run day so I started with a warm up of 80 squats broken up into 20 different types of squats (narrow, wide, barbell, seated) and then 3 sets of 15 of the abductor/adductor machine and then 4.5 mile run outside with negative splits. Started around 8:50 for the first 2.5 miles and then increased my speed to 7:50 for the last 1.5 miles.

Tomorrow is a busy day. I have my trainer in the morning for strength and then going to a wednesday night track workout (5 x 1000meters alternating between slow and fast) with a 600m recovery jog. I’m hoping to not miss my thursday work out but depending on how sore/tired I am I might just focus on core and stretching on Thursday.

Tonight for dinner my girlfriends and I put together a huge salad bar and mixed our own salads. I forgot how fun it can be to make your own salad. Definitely a good way to turn a borning/healthy salad for dinner into an exciting meal. My salad was a mix of arugula, spinach, chicken, toasted almonds, goat cheese, avocado, boiled egg, roasted red peppers and dried cherries drizzled with garlic oil and balsamic vinegar. So good and still so full! Wish I would have remembered to take pictures.. it was a pretty good set up for a make at home salad bar!

just run

Striving for better

running quote

 

I’m so close to running my first half. I can’t lose momentum now. Work is crazy busy, life seems to be just as crazy and working out as taken a back seat this week. I noticed the immediate difference when I don’t allow time for a run or workout. I need to stop giving up, stop resetting and put the focus on what makes me the happiest.

I’m running 10-12 this weekend and will be my last long run before the Napa Valley half. I’m excited for this half and hope it’s the exact motivation I need to kick start my training season and make working out a focus again.

Happy Friday! Don’t give up, Don’t reset. Time to refocus.

30 days and counting

run

I have just a little over 30 days until the Napa trip for my first half marathon of the year. That means it’s time to get down to business as far as training and dieting goes. This last week had a lot going on and I ended up missing all three of my runs and not eating the best of food. I did the Whole30 diet back in September before the NYC marathon and loved how my body felt after the 30 days and really felt good during my training for that month.

 

Though I know I can’t dedicate a whole 30 days right now to the whole30 program because of my job and the scheduled spring tastings I’ll have to do. I’m going to do a modified whole30 and eat clean whole foods eliminating grains, sugar, legumes, alcohol, and dairy in my daily diet outside of what I will have to taste for work. I am starting this today and will do it until the day before the half marathon on April 20th.

I am hoping this will give me the focus and attention needed for my training. The cold weather doesn’t help, but I know I need to focus on my running this next month so that will be the plan.

Here is what my basic week of training will look like:
Monday: Legs
Tuesday: Run
Wednesday: XT with my trainer
Thursday: Chest + Run
Friday: Core + Upper Body XT
Saturday: Long Run
Sunday: Rest

I’m really excited for this next month and even more excited for my trip to Napa! Plus the reward of great food and wine after the half marathon. It will hard work paid off 🙂

Update on the cleanse: I only ended up doing 7 days, it works and I really liked it, but I was causing some stomach issues that wasn’t going to work with my training. I would do it again when I’m not training for a race.

Spring running

silveradotrail

I’m excited that its day light savings this weekend that means we are that much closer to spring! Warmer weather, longer days, less rain (hopefully). It also means time to start planning my spring races and to figure out my training programs. I’m excited to announce that I’ve signed up for my first half marathon of for the year in Napa Valley, California! I’ve only been to Napa once and we were just driving through on our way somewhere else, so I’m so excited to stay for a few days and enjoy all of what wine country has to offer.

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The half is on April 21st, so I’ve put together my training program for this first race. This race I just want to have fun with and enjoy every mile and use this race as the starting point for the rest of the season and to set my PR for my next half and eventually figure out my pace for the NYC marathon later this year.

I’m in my 2nd week of training so far and it’s been going well. I haven’t been able to lift as much as I’ve been getting tired from the runs, but hoping by next week I’ll be able to balance out my lifting and running schedule. I also have an opportunity to lift with a girlfriend of mine a few days a week so I will probably have to alternate my training schedule a little.

First week into the 14 day cleanse and it’s been going good. Definitely on track with how it said it would be. I have found that I’m more hungry throughout the day, but I think that could be a little from the running as well.

It’s supposed to be nice here this weekend so I’m hoping to enjoy my saturday run and hopefully some outdoor fun with my pup.