Happy Monday friends! This weekend felt so short, mainly because I had to work on Friday, when I usually have three day weekend (have I mentioned I love my job?).
After months of gearing up, and a week of rest, today is the day that I officially start my half marathon training plan. I broke my training goals up into three phases, and while I didn’t accomplish all that I wanted to (read: I only lost about 10 lbs, not the 30 I was hoping for) I am still so excited to get going!
Phase 3 was always going to be a “reassess and see what would be best” phase so that I am setting myself up for success, not burn out, injury, or constant sickness.
So my plan this weekend was to 1.) Create and print my training calendar (I have yet to print, the hubs was on the comp last night) and 2.) Take a serious look at my diet and do what I can to fuel my body in the best way possible.
I am still following Fitness Magazine’s 8 week half marathon training plan, which includes 2 days of walk/run/walk, 1 easy run, 1 long run, and one cross/strength training day a week. I really just tweaked the days so that I have Monday, Wednesday, Friday, and Saturday as my run days, Tuesday for strength training, and rest Thursdays and Sundays.
For strength training, I am going to do two ChaLEAN Extreme weight circuits at home for a total of one hour of weights a week. Oh and on my easy run days I am going to do an ab DVD that I have. And stretching. Always lots of stretching.
It sounds like a lot, but I think it will be great! I think it is a good amount of activity for my goal. Originally I was thinking of maintaining my three days a week of strength training with my running, and I realized that that was NOT going to happen. I would either have been working out 7 days a week or doing two-a-day workouts. Not something I see as sustainable.
I’ve talked before about how I am not the biggest fan of “diets” and counting calories, but I need to be smart about training. I know I can’t go on some crazy diet and still think I can sustain the activity listed above. It’s just not realistic. I also want to continue to lose weight, I have a goal weight for my race, and if I meet it, I’ve promised myself a new outfit from Lululemon Athletica (is it wrong that I already have it picked out?).
Deep down I KNEW that there was no way that I could just “wing it” nutritionally and hope for the best. In recent weeks I’ve also noticed that I am not doing a good job of spacing out my calories well. I sometimes don’t eat until I get to work, then I will have a light lunch, then I get home and realize that I am about to kill someone because I’ve only had 500 calories to eat. Not smart. I definitely am not one of those people who can “just wait until I am hungry” because most times I don’t get hungry. I am fine, then I am walking home from the bus stop fantasizing about slashing the tires of the guy who didn’t give me the right of way in the crosswalk.
So, I counted calories. Let me say, I am NOT going to count calories every day, but I do need to make sure that I am going to be smart and that I am getting sufficient nutrients. So here is my general daily meal plan that I am going to stick to. It’s pretty much what I was eating before, but I’ve added more fruit and a fresh juice every morning. One thing that is interesting to me is how much more I feel like I am eating. It’s funny that I was most likely not reaching my weight loss goals because I wasn’t eating enough and my calories weren’t very well spread out throughout my day.
- fresh vegetable/fruit juice (my two favorites are carrot, beet, ginger, and apple or apple, ginger, kale, and lemon. Side note: I always use organic produce for juicing and we actually found a lot at Costco this weekend) or fruit
- coffee with stevia and unsweetened almond milk
- organic quick oats (I get these from Sunflower Market for an amazing price in the bulk bins) with one scoop of Sun Warrior protein powder.
- lean protein. Chicken breast, salmon burgers (I got a bunch from Costco, preportioned and super yummy without a lot of additives), tuna, beans, eggs, etc.
- complex carb. Brown rice, sweet potato, quinoa, oats.
- lean protein, veggies, etc.
- lean protein
Post dinner treat: 100
- dark chocolate
Extras: Hot tea (both decaf and caffeinated when I really need it), sparkling water, and Zevia soda when I feel like I REALLY need a pick me up (it’s all natural with no calories and it’s sweetened with stevia).
It comes to just about 1,300 calories a day. I think for logging 13 miles this week and going up from there, that’s a pretty good goal. Once I increase my miles more, I am most likely going to start adding in some sports drinks (I still have some of that Crystal Light Pure) and an extra post–long run recovery meal, like fruit and protein.
I am not even sure what to ask. How do you get geared up for your training plans?