Running Sprints

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Workout:

10 minutes--elliptical--warm-up
35 minutes--lifting--shoulders
25 minutes--treadmill--sprints
10 minutes--stretching

Running sprints is a lot of fun.  Some days, I run distances and some days, I run times.  Today, I ran as fast as a could at the moment and walked for a minute when I got tired.

I started with

--7.5 mph for 0.5 miles. Walked for 1minute.

--Ran 15 seconds at 8.2 mph and increased speed every 15 seconds, 8.5, 9.0, 9.5. Walk for 1 minute.

--Repeated that sequence 5x.

--Ran 9.0 for 1:30, walked 1 minute.

--Ran 9.5 for 1 minute, walked 1 minute. Repeat 3x.

Eating Well

I try to eat healthy most of the time.  A lot of people follow the 80/20 rule.  Eating healthy 80% of the time and eating whatever you want the other 20%. When I was doing the cleanse a few days ago, I realized that there are different ways you can cheat, that affect your body negatively.

 

One, you can eat too many unhealthy foods.  Candy, chips, bread, cheese, ice cream, etc.  If you eat these at every meal, your body will not be happy with you and you will likely gain weight.

 

Two, you can eat healthy foods, but overeat them.  Eat until you are satisfied, not stuffed.

 

Three, you can wait too long between meals to eat or skip meals altogether.  This stunts your metabolism and can cause muscle loss or weight gain as well as fatigue and headaches.

 

My friend was doing the cleanse too and she stopped losing.  I asked if she was eating and drinking her water and she admitted that she hadn't been keeping up with her food or water.  The next day, she ate every three hours and drank her water and was down another pound.  You have to eat. Feed your body well and it will treat you well.

New Shoes

Brooks Running

Why change something when it's working for you, right? This is my shoe selfie. I am pretty sure this is my 5th pair of this exact shoe.  Brooks Glycerin 10.  They happened to have my size, on sale, in the store.  I have never had that happen before, so I jumped on it. Seriously, my back pain I had went away and I was able to run pretty normally today. Oh, and I mark my shoes so I can tell them apart. Polka dot on the toes, outline around some of the silver. These will be unmarked unless I find a killer deal on another pair.

I took Tuesday off because of back pain and a grumpy child. So I was on a mission at the gym today.

These shoes are like running on clouds.  Love them. I also ordered in some Brooks PureFlow2's. They are a little less cushiony and lighter, but still neutral.

After I finished the AMT today, there was a treadmill that I wanted, but I didn't have anything to hold my spot.  There are 3 treadmills in a row that I usually take if they are available.  I ran to the bathroom and came back and there was a water bottle on that treadmill.  I walked up and found another one to use.  When the guy saw me coming, he said, "Oh, sorry.  I didn't see you.  Did you want your treadmill?"  I let him have the treadmill.  But that let's you know how much I like those treadmills.  Other people have noticed.  This guy asked me which ones I like best a few months ago and he uses the same ones now.

Workout:

35 minutes--AMT--16/18 interval (4.3 miles)

25 minutes--treadmill--3 miles

Bench press, tricep dips

8 minutes--treadmill--1 mile

10 minutes core

End of the Cleanse

This go around, the cleanse was pretty easy.  I do feel a lot better in my gut and I am down about 5 lbs. I was up from my low, so it isn't a real loss.  But I am back to "normal."

We went into a store called "Complete Nutrition."  They had a lot of the same types of supplements as Advocare.  I didn't check prices, so I don't know how they compare.  We got a new protein powder and some Quest bars.  They were pretty good.  High in fiber and protein.

These are a few of the foods that I enjoyed on the cleanse and today.

 Baked Salmon with Lemon Pepper and Broccoli

 

 

I love these pre-cut celery sticks.  The price is pretty similar to buying 2 stalks of celery and you get as much usable celery. I also love this Almond Butter. I am sure there are lots of good ones.  The Jif Almond Butter is gross. This is called Barney Butter and comes in creamy and chunky.  I got mine at Yokes. It is healthier than peanut butter and tastes great.  I tried it like a PB&J and would recommend peanut butter.  Someone told me it is awesome with honey in a sandwich.

Running Plan

My new running plan is to train for a 10K race. That way I will be half way conditioned when the next half marathon comes up.

Before starting the 12 week plan, I have to start running 3M and 5M alternating distances, 5-6x a week. I will keep lifting,  just going heavy on the shorter run days and do light, bodyweight moves on the longer run days. I don't have a 10K race planned, but I will look into it.

This plan comes from coolrunning.com and is for intermediate runners. My rest day will be Sunday.

Week	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
1	Off	3M	Fartlek 5M	3M	6M	3M	6M
2	Off	4M	Fartlek (5M)	4M	5M	4M	7M
3	Off	4M	5-6 Hills 5K-10K pace	4M	6M	3M	8M
4	Off	5M	6 x 440s 5K pace	4M	6M	3M	9M
5	Off	5M	4-5 long hills 5K-10K pace	4M	6M	3M	5K race ( Or 7M)
6	Off	5M	5 x 880s 5K-10K pace	5M	7M	3M	8M
7	Off	5M	5-6 long hills 5K-10K pace	4M	7M	4M	10M
8	Off	5M	8 x 440s 5K pace	4M	7M	4M	10K Race (Or 8M)
9	Off	5M	7 x 880s 5K-10K pace	4M	7M	4M	8M
10	Off	4 x Mile 5K-10K pace	5M	5M	5 x Fast 440s 5K minus 10 secs	4M	8M
11	Off	8 x 440s 5K pace	5M	5M	4 x Fast 880s 5K minus 10 secs	3M	5M
12	Off	6 x 440s 5K pace	5M	3M	Off	4M	Race Day

What's That Smell?

My plan for today was to do a long run because I hadn't done one since the half marathon.  I jumped on the treadmill and started a slow warm-up mile.  9:20.  I turned it up to 8:00 miles and did 2 more miles.

 So I'm up to three miles and then there is this horrible rotten egg smell. I try to keep running and end up gagging.  So, I push pause, go get a drink and come back.  I start running again. I run for 6:30 minutes and there it is again.  Rotten, sulfur blech! I cough and look around.  I am pretty sure I know where it is coming from.  He just keeps running, four treadmills away from me. I hit 5 miles and I have to stop.  I can't breathe. 

My plan changes, I go to the back of the gym and lift for a few minutes.  I go back and do another mile, but I had lost my stride.  So I stop and do abs and some jumping exercises. Then I pinch something in my back.  Thanks for messing up my plan stink boy!

How do you react to stinky smells in public?

Perspective

"You've got the quads of a power lifter."

I hear, "You have big legs."

"You run fast."

I think, "I'm not as fast as...or I could go faster."

"You look good."

I think, "Not with all this loose skin!"

Getting past feeling fat and tired and lonely is hard. It has been a few years since I was truly overweight, but I still feel it sometimes.

The Truth:
I squat as much as some of the boys. I work hard every time I go to the gym. I play with my kids and can run with them and hold them. I have visible muscles in my arms. I set a healthy example for my kids (they don't always follow.) I am a good friend.

Find your joy. Enjoy life. Treat others well.


Workout:

10 minutes--AMT
45 minutes--squats, lunges, calf raises.
20 minutes--stairclimber level 12