Monthly Archives: March 2012

Enjoy Life While Training Plan

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Dinner last night was healthy and delicious, and the company was even better. I went to mom and dad’s and my brother, Kevin was there as well. We ate, laughed, chatted, and relaxed.

Dad’s a little goofy if you haven’t noticed by now! I love them all so much. It was a perfect way to spend Friday night.

We spent some time watching YouTube videos of Sophia Grace and Rosie who are two adorable little girls who have been frequent guests on the Ellen show. Sophia Grace is an 8-year-old “rapper” and her side-kick Rosie dances and lip-syncs by Sophia’s side. It is the CUTEST thing. If you haven’t seen them yet, check them out here on YouTube. They will make your day.

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Half Marathon Training Plan Decisions

A few days ago, I discussed my contemplation between half marathon training plans. I mentioned that Dana was leaning towards one plan, and I was leaning toward the other, and trying to decide if we should go separate routes with training for our first half marathon in June. I was hoping for some tips and advice from runners out there and I was fortunate to get some that really helped shape my decision.

The comment that struck me was one from a reader named Lisa. She is an avid runner, running about 3-4 full marathons annually among other races as well. Here was her advice:

“For my very first marathon, I followed a training plan and I found that when someone else was telling me when to run and how far to go, it became work and I dreaded it. Since then, I have just run to run and not worried about how far I was going. Two years ago I ran my first sub-four hour marathon and couldn’t have been happier. Now, this is not to say that training plans don’t work, but I found that I resented mine. Like I said, I listen to my body, run longer runs when I feel like it (or have the time- usually on the weekends) and give myself rest when I need it.”

Lisa completely shook some sense into me. I guess I was just so used to reading about training plans and talking to people who had used them, that I didn’t really think about the other options.

With that comment, my decision has been made. I will train on my own schedule. Most likely I will stick to running 2-3 short runs during the week, and one longer run on the weekend, as this is typically when I have the most time. However, I do have certain days off in the week so I may find myself doing my longer runs on those days. I love having the freedom to do what I want.

Just as my reader mentioned, I don’t want running to become a chore. If I don’t feel like running one day, that’s okay, I will cross-train instead, or maybe take a rest day if I feel that’s what my body needs. I am learning to listen to my body. I am one of those people who have a hard time taking a total “rest” day. I love to be active and to keep moving, but I also know how important it is to give my body a break.

I am very excited to see how this, “Enjoy Life while Training Plan” goes. My plan is to run on my own terms, to run when I feel like running, and not beat myself up for shortening or lengthening a run on any particular day. I will increase my mileage on long runs gradually and safely and continue to put it an appropriate amount of miles weekly. With the beautiful weather in our midst, and many fun spring and summer plans scheduled, this will be the perfect way to accommodate training in my life.

My goal is to make sure running does not become a chore, and to continue to learn how to enjoy running. I don’t always love running, but I am definitely learning to like it.

I have never regretted a run.

Thanks for your advice and comments. All of you runners out there are so motivating to me. I have a long way to go, but I am getting there. Now I suppose I better get out there and move it or lose it!

What are you doing to stay active today?

Overnight Chia Seed Yogurt Bowl

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I had a request from one of my loyal readers for the measurements of ingredients in my overnight yogurt bowl.

You would think I would have learned my lesson to  measure ingredients each time I make a new dish, but no such luck. Usually when I make this yogurt bowl I toss in a little bit of this, and a little bit of that, and wait to see how it turns out. This pretty much makes for a different consistency in the yogurt each time. I like surprises, so it works for me! But, I thought I would figure out more appropriate measurements for all ya’ll, so last night, I prepared a bowl of overnight yogurt, and measured the ingredients. Give this a shot, and let me know how it turns out. :wink:

Overnight Chia Seed Yogurt Bowl

Ingredients

2 Tablespoons oats

2 teaspoons chia seeds

1/2 cup almond milk

1/4 cup frozen blueberries

1/3 cup non-fat Greek yogurt

stevia or other sweetener

Directions

Combine all ingredients in bowl; mix. Cover and place in refrigerator over night. In the morning, remove cover and eat as is, or add your favorite yogurt  toppings such as fresh fruit, honey, granola, cereal, etc.

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I am off of work today and have a to-do list that is nearly endless. I feel highly motivated though so I should be okay. Plus, it’s a gloomy kind of day today which makes it easier for me to be productive inside.

Some of my to-do list:

  • Shop for shower curtain for new bathroom
  • Decide on accent colors for new bathroom
  • Make a dentist appointment
  • Make a couple of phone calls
  • Clean
  • Workout?
  • Decorate shelf ladder that we put up eons ago

I better hop to it! Speaking of hop, Easter is only a little over a week away which means Lent is nearing to an end. I am pretty darn excited to have a big ol’ hunk of chocolate; possibly a Reese’s peanut butter cup. Oh, and did I mention there is a Freeziac Frozen Yogurt Shop opening up near me? Needless to say I am just a little pumped about it. I will be going there once Lent is over and concocting something like this:

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A real quick recap of last night

I had mentioned that I had fun workout plans for after work yesterday. After work I headed to the gym and ran 3 miles on the treadmill. That’s obviously not the fun part. I was waiting for my cousin Betsy to show up. We had planned to meet at the gym and go to Zumba together. Now, I have been to three different Zumba classes each with a different instructor, and I realize that each Zumba instructor has their own style, and I respect that. With that being said, I went in to class last night with an open mind.

After the first minute of class, I could tell today’s Zumba experience was going to be, shall I say, “different.”

I really don’t know if the instructor was a certified Zumba instructor or not. Some of the moves she had us doing were completely off the wall, extremely awkward and very repetitive. The moves were nearly impossible to repeat because there was a total lack of rhythm which, as a former dancer myself, drives me crazy. I am the type of person who has a hard time NOT running to the beat in the music because I have been so trained to listen to music in dance.

We were so dissappointed in the class that we only stuck it out for the first half. I understand each instructor has their own style and there were a lot of people in the class, so it could be possible that many people out there do like this style and instructor. I just was not a fan.

Anyway, I was glad I had got my workout in beforehand, because I hadn’t broken a sweat from the first half hour of the class. Looking on the positive side though, I got to see my Betsy. LOVE HER.

After dinner I got home and Dana fired up the grill. On the menu was turkey burgers! Num!

I couldn’t decide if I wanted ketchup or bbq sauce for the burger, so I squirted a little of both on my plate! I also had a big green kale salad on the side.

K, that ended up being a little longer than a “quick” recap from last night. Now, I’m off to tackle that to-do list!

Plank with Knee Tucks

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First and foremost, HAPPY BIRTHDAY TO MY AMAZING BROTHER JEFFREY!

Love you and miss you like crazy! Love the photo above too (Jeff is to the direct right of me in the red tie and Kevin my other brother is behind me to the left of Jeff, also in a red tie; missing is Scott and Dana, probably out back smoking a cigar). :smile: Kidding (sorta)!

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Yesterday afternoon I headed to the gym to work it out. I began with a 30 minute elliptical workout while oogling over Rachael Ray’s Magazine and all of her amazing Spring recipes.

I then headed over to the weights to grab a couple of dumbbells. I brought them over to a secluded area in the gym over by the racquetball courts (I like my privacy sometimes) and got to work. Here’s what I threw down.

Exercise Sets and Reps
Tricep Kickbacks (each side) 3 x 10
Two arm tricep extension overhead 3 x 10
Tricep Dips 3 x 10
Bent over barbell rows 3 x 10
Push ups (knees) 3 x 10
Plank with opposite knee tucks 3 x 26

Lately I have really been loving the plank with opposite knee tucks. I have been doing them daily. I actually think they are fun and they make me feel strong. I have been very proud of myself lately with my fairly consistent strength training! It is amazing how good it makes you feel.

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For dinner last night I baked about 10 of Alexia’s Sweet Potato Puffs in the oven. While they baked, I began lightly sautéing broccoli on the stovetop. Once the broccoli were slightly cooked, about 3 minutes, I pushed the them to the side of the pan and cracked an egg in the middle of the pan. I cooked the egg over easy. At the very last second, I tossed in the last of the leftover cowboy caviar. I dished the broccoli egg mix with the puffs, sprinkled the dish with nutritional yeast (and a touch of ketchup) and enjoyed an easy and satisfying dinner.

I had greek yogurt for a little snack later in the evening.

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Today, my morning started off with a bowl of goodies much like yesterday’s. In the mix today was a oatmeal, Fage plain non-fat greek yogurt, almond milk, chia seeds, blueberries, strawberries, blackberries and honey. I combined the ingredients together last night (minus the blackberries and honey) and let it sit in the fridge over night again. This morning I added the honey and blackberries and once again had a sweet creamy fruit and yogurt bowl.

I neglected the morning workout yet again for sleep, but I have fun workout plans after work today!

Half Marathon Training Guidance

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Dinner last night came together quickly. Sunday evening I prepared a tuna salad to have for lunches (or dinners) during the week.

In the mix:

  • 1 can albacore tuna packed in water
  • cottage cheese
  • mustard
  • pepper
  • green pepper
  • zucchini
  • kale
So very random I am aware, but it actually tasted good! I served this salad on top of mixed greens and added some fresh broccoli and grape tomatoes. I finished it off with my favorite Newman’s Own Honey Mustard. I also ate a piece of bread with grape jelly and a dark chocolate adora disk dipped in Smart Balance peanut butter.

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This morning, breakfast was waiting for me in the fridge. Last night, I mixed together a small amount of oats, Fage non-fat greek yogurt, almond milk, chia seeds, and blueberries and refrigerated over night. This morning I gave the mix a good stir, added a bit of honey and banana and ate a breakfast of champions. It was so creamy and just the right amount of sweet. It really hit the spot.

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Half Marathon Training

As you may know, I am registered for my first half marathon on June 3rd, 2012 in Minneapolis (Dana is also registered). Throughout the winter I maintained some of my running endurance by hitting up the treadmill a few times a week, however my boredom hindered me from accomplishing anything further than 5 miles on the treadmill. I decided that any distance longer than 4 miles was going to have to wait until Spring rolled around so that I could run outside (remember I am a big freeze baby and don’t like to run outside in the cold winter). Now that Spring is here, it is time to reevaluate our half marathon training plans.

Originally, I had found one by Hal Higdon I liked, and Dana had found one by Jeff Galloway that he liked. Could we both train on separate plans leading up to the big day? Surely, but it would be a whole lot easier if we trained on the same plan, that way we could run together and keep eachother on track. In either plan, we would have our long runs on the weekend so we could at least run together on Saturday, which in retrospect would probably be the only run that we would be able to do together unless I started running after work. That’s a whole other bag of worms: my total dislike for running after work. I feel like that is when I am the most sluggish. I prefer to run in the mornings but that doesn’t always happen either!

What I do like about Jeff Galloway’s plan is that he only has you running 3 mile runs on Tuesday and Thursday for the most part, which, in working around a work schedule, seems like the nicest option. However, I don’t know if that is enough mileage for me. I am at such a crossroad and sort of don’t know what to do.

I know it is an option to adapt pieces I like of each and make it work for me, and that’s probably what I will end up doing. Any thoughts/tips/advice from runners out there would be greatly appreciated!

Anyway, enough of my rant.

Basically, I just need to get my booty in gear and make some decisions so I can move on with the training. June 3rd is not that far away! Yikes!

Make This: Vegetable Lasagna

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After work yesterday I headed straight to the gym. The plan was to do a 20 minute elliptical warm up, and then hit the weights for back and biceps, but my plan was slightly derailed. I forgot an important piece of fitness apparel, the sports bra. Okay, not that I need a TON of support while doing weights, but still, I felt uncomfortable wearing a regular bra. My modified plan of action was a quick warm up on the stationary bike and then I hit the free weights for some arm action.

  • Bicep curls 3×10
  • Hammer curl 3×10
  • Front arm raises 3×10
  • Reverse fly (in a squat) 3×10
  • Standing shoulder press 3×10
After that I went home and completed some ab work.
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Moving on to the highlight of this post: DINNER. On Sunday evening I spent a little time in the kitchen to get dinner prepped for last night. On the menu was vegetable lasagna. This is a good one! I am so excited to share it with you.
I began by spraying a bread loaf pan (since it was only for two people) with cooking spray and spreading down a layer of marinara sauce. I used Light Ragu No Sugar Added which I like because it only has 6 grams of sugar per serving. I then sprinkled on a layer of diced red onion followed by roasted Japanese eggplant. I had roasted the eggplant about a month ago and froze it until now. I sprinkled the eggplant with garlic powder.

The next layer was chopped kale, leftover tempeh marinara sauce (plain pasta sauce can be used instead) and a layer of sliced mushrooms.

Next, a layer of fat-free cottage cheese, more diced red onion, and sliced zucchini. I then sprinkled this layer again with garlic powder.

And finally, the royal icing. One more layer of pasta sauce, shredded mozzarella cheese, and grated parmesan cheese (no spell check needed for the word parmesan this time–I think I finally nailed it).

In a preheated 350° oven, I covered the pan with aluminum foil and baked for 45 minutes. I then removed the foil, and broiled on high for 4-5 minutes keeping an eye on it to catch the perfect stage of golden melty cheese.

While I waited for the lasagna to bake, I munched on some pickles and celery.

And then the moment of truth arrived, the removal of the lasagna from the oven.

Oh yeah baby, check out that cheesy goodness. I let it cool for about 5 minutes, sliced it up and served it hot.

The verdict: such a winner! Healthy, nutrient-packed, and satisfying. Would you please make this? The prep really did not take very long, and I covered it and stored it in the refrigerator overnight so that it would be all set to go in the oven when I came home from work last night. How great is that? All it takes is a little planning. It is worth the effort, trust me.

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This morning started off with my usual pre-run breakfast and a trip to the gym. I wanted to get one last indoor treadmill run in to test out my new shoes before making the final decision to keep them. The run was painless except for the boredom pains. I will be keeping the new Asics and they have graduated to outdoor runs. Now that the weather is improving, it is time to really kick the half-marathon training into high gear. Dana and I would like to be on the same training plan, however we both have different thoughts on which training route we would like to pursue. More on that later.

I hope everyone has a nice Tuesday!