35-Minute Moderate Run
Walk 5 minutes at an easy pace to warm up. Run for 35 minutes at a moderate pace, about 75% to 80% of your maximum heart rate (max HR). Cool down by walking 5 minutes at an easy pace. Remember to stretch afterward.
Cross Training (30 to 40 minutes)
Spend half an hour with strength-training exercises or cardio work, like cycling or swimming. Just stay away from walking and running so those muscles can rest today.
40-Minute Easy Run
Warm up with a 5-minute walk. Run for 40 minutes at an easy pace, about 70% to 75% of your max HR. Walk 5 minutes at an easy pace to cool down before you stretch.
Cross Training (30 to 40 minutes)
Lift weights or do cardio for 30 minutes. You can hit the gym or head to your favorite yoga or Pilates class. But leave your running shoes at home today.
6-Mile Conversational Run
Walk 5 minutes at an easy pace to warm up. Run for 6 miles at a conversational pace, which is 65% to 70% of your max HR. Cool down by walking 5 minutes at an easy pace. Stretch.
30-Minute Easy Run
Warm up with a 5-minute walk. Run for 30 minutes at an easy pace, about 70% to 75% of your max HR. Walk 5 minutes at an easy pace to cool down before you stretch.
5-Mile Conversational Run
Walk 5 minutes at an easy pace to warm up. Run for 5 miles at a conversational pace, which is 65% to 70% of your max HR. Cool down by walking 5 minutes at an easy pace. Stretch.
As published on http://fitbie.msn.com/program/half-marathon-jumpstart/daily_plan
…that hasn’t already been said? Yesterday was a tragedy. As a n00b to the running community I am reaching out my support to anyone affected. I am not the greatest or fastest runner, but I am a runner. There. I said it. Yesterday a little boy was killed. Countless people lost limbs. Fear and Terror has been struck into the City of Boston and in the hearts of all Americans. Why? Runners are friendly people. We are a loving support group for one another. People were there running for loved ones whom they had lost or running for themselves.
Sorry my post isn’t very coherent. More like a stream of consciousness post as I am still processing what happened. My apologies.
My first half is in January. I will run it with Boston in my heart.
I’m back baby!
I’ve been off of here for a few months but HERE I AM! I haven’t left you! I’ve been really busy this semester, luckily it should die down in the next four week. Fingers crossed!
So BIG NEWS! I registered for the Disney Half Marathon in January! This is my first half marathon and I am super excited. Not nervous yet, just excited! I down loaded the run Disney Training guides both for beginner and intermediate runners. I will finish the beginner one (even though I am a little bit more advanced than beginner) and then move on to intermediate. I have over 9 months so I’m not stressing myself out yet. I’m asking for as much advice as possible and reading as many articles as I can. I think my next official step will be going to a legit running store to get good shoes. I’ll probably get a hydration belt and ipod arm band. Hmm…and I’ll have to start thinking costumes…..I can always buy one around Halloween time. =)
Oh, I also have some other updates: I’ve been going to kickboxing class every Wednesday as the school I work at offers it for free. I LOVE IT! What a great workout! I’ve also been following (loosely lately though) the Atkins diet and I must say I have dropped almost 15 pounds from the picture of me in the fall! I weighed 155lbs at my heaviest and am now down to 143Lbs….still more to go! My waist has gone from 31 inches to 27.5. It’s all good progress. I’ve been doing other video workouts like Brazilian Butt Lift and the bootcamp and such but I have not been consistent. Lately, I’ve been bad with my diet and exercise so it’s time to get back on the wagon. Hopefully this blog post will get me back into the motivation zone. It feels so good to post about progress!
That’s all for now. Here’s hoping things die down so I can start my training. I think once this semester is over it will be so much easier!
So I did the Biggest Weight Loss Yoga twice this week as a supplement to bootcamp. And CRAP it’s a work out. I’ve done yoga for years. But in the last year or so I haven’t so I’ve lost a lot of flexibility and when I did this yoga, it shows. Not to say I was flailing all over the place, I mean if I had gone to a class I’d still have more poise than most. Sorry for the gloat but yoga’s my jam. I’ve always been naturally pretty good at it! (unlike running -___- )
I was sweating and my core muscles were sore for the last two days (I did it again last night) so it’s pretty shocking to me. It’s kinda annoying because I spent a few years getting flexible with yoga and ballet and I feel like I’ve lost it all in the matter of a year. Probably not ONE year. I stopped ballet in 2009 and sporadically went to yoga for the last few years so I guess that’s why. Just sucks because I worked hard the first time.
Anyway, I didn’t get a lot of sleep last night and I am feeling it. DAMN I am tired. I am trying to force myself to stay awake while downing cups of coffee. Ughh this sucks. Why did I decide to stay up late during training? What a TERRIBLE idea.
So I finished week 2 day 1 of the Biggest Loser Bootcamp dvd and then the Victoria’s Secret booty work out. I gotta say that I feel stronger doing it. The squats didn’t hurt as much and I felt the muscles engaging when they were supposed to. I’m happy and excited to make it to week 3, I haven’t gotten that far yet in this particular dvd and I’ve owned it for a few years. I’m so bad like that. I buy these dvd programs and do the first few days over and over again, never getting beyond. I WILL finish this dvd program. I WILL.
The VS booty work out is insane! It burns instantly! But I got amazing results after just the first week. My mom said she saw a difference. My butt was lifted and not as flat. I have what I lovely call a “wide screen tv ass.” My mom says be glad I don’t have a big fat booty bc the fat sags as you get older. I guess I’d rather just have a sexy rounded booty. And this work out certainly is doing just that!
This weekend was not good on the diet front. It was my birthday on Sunday. I went down to Atlantic City with the boyfriend. Lost mucho denero. And drank A LOT. Oh well. Back on that work out grind. Oh and I went for a short run on Saturday. So that’s good. As the weather has been cold I’ve been working out indoors way more. But it’s probably a good thing that I build up the muscles to run with. I do A TON of squats in the Biggest Loser work out. Thanks Bob Harper! HA.
Train like a Beast to look like a Beauty!
So tonight I decided to create a recipe. Don’t know why, just thought I would. So here’s what I did. Tastes pretty good:
Pasta noodles (I used brown rice penne. Better choice than white pasta)
2.5 teaspoons of Greek yogurt (or more depending on how creamy you like it)
Half a cucumber (I like english cucumbers. No reason really, just do)
White vinegar (you can use white wine vinegar. I didn’t have any)
One can tuna fish
Trader Joe’s Everyday Spice
Boil noodles on stove top, following directions on package.
Strain pasta and put in bowl. Cover with a drizzle of oil and vinegar. Just a coating will do.
Chop cucumber to any size desired.
Combine cucumbers, tuna, and greek yogurt and mix into the pasta.
Season with Trader Joe’s Everyday Seasoning and Pepper to taste.
It’s very tasty and open for any kind of personalization.
It’s got a good level of protein too being made with tuna and greek yogurt.
Made myself a green smoothie. Made with Kale, spinach, almond milk, almond butter, greek yogurt and raw honey. I must say I am in love with Almond butter! I am a huge fan of peanut butter as it is, so this is just tasty! I told boyfriend what is in my smoothie. He thinks it sounds terrible but trust me, it’s tasty! lol.