The Easy Routine

by Joanne on January 25, 2010

This is the week before we leave on a little trip to Hunter Mountain when both Ted and I are going to break our necks learn how to snow board.  The one time I went down hill skiing, it was easy. Both of us are up for the challenge of snow boarding.  I’m sure the future photos will amuse.

Because we are embarking on this adventure, I was going to ease up my workout routine for this week but have decided to leave it open and just do what I feel like doing.  The original plan was   something like this:

Monday: 30 minute run + 30 minutes weight train + 50 minute dog walk

Tuesday: 40 minute cross train + 30 minutes weights + 45 minute walk

Wednesday:  35 minute run + 30 minutes weights + 40 minutes walk

Thursday:  30 minutes cross + 25 minutes weights + 3.2 mile run with Shane.

Friday: 60 or so minute walk

Saturday:  5+ mile run.  This is open to how I feel and where my feet take me.

Sunday: OPEN (this could be walking extremely slow with Ted and Shane or walking / running with Shane).

Monday resulted in this:  36 min run. Pace 8.57.  4.03 miles.   Back & Tricep workout for 30 minutes.  Outside run with wind and dog 44.5 min. run. Pace 10.2. 4.32 miles.  Total running miles for Monday = 8.35.  My energy was up and I took advantage of it.  After a body check, no pains.  All systems GO.

I’m following an 18 week program to increase my miles. I have challenged myself to actually try to get up to marathon miles but have not committed, officially, to any marathon.  If it happens, my training would put me ready for the “Flying Pig” in Ohio on May 2nd. 

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With that being said, lets take note of starting stats:   Right now, when running alone (without Shane), I run about a 9.3 mile, casually long run (6-8 miles). With Shane, my pace us slower since we have to stop or he slows down in places to sniff, about a 10.2 pace.  When I race, 5 k’s, my pace is just under an 8 min. mile. Quite a difference when I push myself.  But I’m not concerned about speeding up for a marathon, just finishing.  As for the shorter races I intend to do this year, I would expect my speed to improve with the increase in training for distance.   Are my expectations correct?

Weight and Diet:   My weight today (yes, even though I detest the scale, we do have one) is 116.  I maintain a consistent body weight between 115 and 120. 115 being too low for me and 120 signals a cut back.  I don’t weight myself unless I feel my weight has dropped or increased.  My body fat percentage is 13.5.   The challenge when it comes to diet is eating right for the increased level of miles.  I’m strict with my diet and I’m not sure how to adjust it to intake enough fuel for each run.  I intend to increase my intake of whole grain or gluten free pasta or rice.  All carbohydrates will be increased, but early in the day.  Dinners will remain the same.  I will have a protein drink before going to bed.  This is subject to change depending on how I feel and energy levels.   Adjusting the diet based on energy level and  mental balance.  Do you agree?

If anyone can offer some diet tips when training to increase miles, please offer up.  I’m all ears.

Breakfast today was:DSC_3200

Protein Shake with berries.  Oatmeal with craisins, 1/2 banana, cinnamon, berries, and flax peanut butter.  1/2 orange. Supplements and Vitamins.

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1 scoop of L-Glutamine is always added into my A.M. protein shakes.

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  • 1/4 cup dry steel cut oats cooked with 1/2 tsp cinnamon, 1 TBS craisins, 1/4 banana & water.
  • Topped with the other 1/4 banana, berries, and flax seed peanut butter (Naturally More)

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Supplements and Vitamins:  1 Daily Vitamin. Vit. E, Vit. D, Lutein, 2 Glucosamine-Chondroitin, Calcium, and 6 BCA’s (Branch Chain Amino Acids).

What about Muscle mass?

Muscle mass has been lost since I stopped working with a trainer over a year ago. I’m thinking I need to revisit that area of fitness at least once a week while grasping for distance so I don’t keep losing muscle.  Even though I work out with weights 25 – 30 minutes per week, focusing on a particular body part per day, I don’t have a spotter and therefore don’t lift as heavy. Ted is sleeping while I’m pumping iron. SNORE! 

Another challenge: I run alone… well, with Shane but I will only take him up to 10 miles or maybe to 12.  I’m a bit too self conscious to ask to run with anyone or invite myself into a running group.  Where will I get my motivation when the miles get long?  How do you motivate your self if you are a solo runner?

So many questions. So many miles ahead.  This is just the beginning.  Last weeks total: 25.5 running miles.  38.53 total with walking miles.  What will this week bring?

Joanne

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7 Comments

  • At 2010.01.25 10:19, Dawn Hutchins said:

    Hi Joanne! I can’t wait to hear about your trip. Those oats look SO good. I LOVE Naturally More.

    • At 2010.01.25 10:34, Nicole. RD said:

      Wow, very impressive! Shane is much more athletic than my Lily!! 😉

      I think you should definitely increase your intake on those long-run days regardless of your body’s signals. If you’re running 6+ miles a day, you definitely require more energy to repair and replace, especially since you’re training for speed and distance in one. I would increase the size of supper, since you said those have stayed the same. Focus on carbohydrate and protein together after a workout and same for dinner. Have something within the first 10-15 minutes after your workout, ideally — milk is a great option for a lot of people because it’s rich in cabs, protein, and essential vitamins and minerals, particularly for bone health. When my mileage has increased a lot in the past, my appetite doesn’t always increase along with it. Do you wear a heart rate monitor by chance? I would try and add back in the calories you burn each day to keep your body at top performance. Just my $0.02!

      • At 2010.01.25 10:58, Heather @ Side of Sneakers said:

        Such beautiful pictures!! I love the name of that marathon 🙂

        • At 2010.01.25 12:21, Joanne said:

          Dawn and Heather: Thanks.

          Nicole: Great feedback. Thanks. All the help I can get…please.

          • At 2010.01.25 20:38, Pam (@ TotalHealthCounseling) said:

            Joanne,
            Congratulations on your marathon training! I would love to work with you as you increase your mileage. You also mention wanting to get stronger by building more muscle mass. Building muscle typically requires you to increase fat and protein intake. You’ll also need to increase carbohydrate intake to support your higher weekly mileage. Since you’ll be running different distances each day, you can adjust your carbs on a daily basis. The extra fat and protein will support both the running and heavier weight lifting.
            Be aware that it will take some time for your body to adjust to these changes in workouts, so the number on the scale may fluctuate a bit. I worked with my trainer to increase strength and I also starting running again and going to spin class. I actually gained 5#, but my clothes fit the same now. It took a few weeks after gaining the muscle mass for my body to adjust and for me to burn some excess fat.
            I think you will do great! Practice listening to your body and hunger levels, and remember to increase fluid intake as well to stayed hydrated.

            • At 2010.01.26 06:51, kilax said:

              I have such a hard time adjusting my food intake when I am exercising more. I feel like I eat too much or too little!

              I listen to podcasts to stay motivated when running by myself 🙂

              • At 2010.01.26 08:42, Joanne said:

                Pam: Great feedback. Thank you. I won’t be jumping on the scale to monitor weight (I’m not into that) I do stay in tune with my body so I’m sure to note it when changes occur.

                Kilax: Podcasts are a good suggestion. I saw that you like listening to podcasts on your site.

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