Tag Archives: 10k training

Meal planning for Jan 20-26

20 Jan

Happy Sunday! I’m in the midst of a four-day weekend, thanks to being sick on Friday and MLK Day tomorrow. I’ve been keeping myself very busy, though.

Today started at 7 a.m. so I could drive to the west side. By 8, I was running five miles beside the Pacific Ocean. I asked some running friends on Twitter what to do to prevent/treat knee and ankle pain, and in addition to stretching, strengthening my legs, wearing a brace, and buying new shoes, someone recommended running on a softer surface, such as the beach. It sounded like a fun challenge for today’s long run, especially since I needed to be in Culver City at 9:30 this morning anyway. It was tough — I walked more than I wanted — but it did feel bette on my joints. Plus, you can’t beat the ocean view. No pictures since I was just soaking it all in. Afterward I went — kinda sweaty and gross, sorry folks — to a cooking demo at Native Foods, which I’ll share more about next week.

I am trying to treat today like a normal Sunday, so I did my meal planning and grocery shopping. Here is today’s CSA box:
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Before you is:
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-red chard
-curly kale
-red leaf lettuce
-chiogga beets
-parsley
-cilantro
-little purple turnips
-purple kohlrabi
-cute skinny carrots
-bacon avocados
-oranges

Here’s what’s on the menu

Breakfast: Polenta and egg (me), green smoothies (him)

Lunches:

Sunday — Chips, dips and carrots
Monday — probably a quick pasta
Tuesday-Thursday — Roasted beet-turnip-kohlrabi salad
Friday-Saturday — Taco salad
For him — Yet another hummus recipe with carrots, celery, and corn chips

Dinners:

Sunday — Salad
Monday-Tuesday — Bean burritos with cashew cheese sauce
Wednesday-Thursday — Lentil soup
Friday-Saturday — Avocado and portobello sandwiches

This week, Mr. X wants to start learning to cook, so we’re starting with a basic lentil soup. He has incredibly limited experience in the kitchen, which is part of why I decided that soup was a good starting point. It really only involved chopping, simmering, and tasting for the right flavor balance.

As for my workouts this week, the schedule is pretty much the same as last week:

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Sunday (today) – 5-mile run
Monday – rest
Tuesday – 3-mile run plus strides and a yoga podcast
Wednesday – class at Pop Physique (last one!)
Thursday – 4-mile run
Friday – bike ride, yoga podcast and legs/butt
Saturday – 3-mile run plus strides and arms/abs
Sunday – 5-mile run

I burned about 1,800 calories this past week! Pretty exciting stuff.

Now I’m going to relax while watching the Patriots/Ravens game before I attempt to do anything else. I. Am. Exhausted!

Come check out In Her Chucks’ “What’s in the Box?” link-up!

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Running update

17 Jan

Yesterday’s review inspired me to write a post about my running adventures.

I told you about our little family goal to workout six times a week for two months. So far, it’s been going great! Mr. X has not missed a beat. I admittedly skipped one run the day I found out about my family tragedy, but we’ve decided to excuse me due the gravity of the situation (and, frankly, how hard I’ve been taking the loss). Otherwise, I have finished all my scheduled runs, and I’m slowly increasing my speed and stamina. Here’s what I’ve been up to the last week (plus a preview of Saturday’s short run):

TrainingHow do I feel? I feel amazing. Seriously. After the first few days, the soreness has lessened considerably. I had been struggling to complete all my miles without walking breaks — even the short distances — but then something changed this weekend. Suddenly my runs were an opportunity to release the emotions I’ve been feeling. Even though I walked a third of a couple of two- and three-milers, on Sunday I somehow managed to run five entire miles. I stopped for red lights, but otherwise, I ran five miles. I know there are a lot of great athletes out there, and plenty of people who routinely run that distance, but I don’t. I have never felt stronger, or more like I can do anything.

However, I have noticed a little knee pain this week. I know how important strength training is no matter what you’re doing, but I have been totally half-assing any work. That has to stop! I need to do more leg work in addition to core and arms. The last thing I want to do is injure my knee (or any other part of me, for that matter) when I’m feeling so into the training. I found this article about strength exercises for runners, and I will keep looking for more ideas. If you have any to share, please do!

I will never be a marathoner (’cause I don’t wanna), but I’m excited to do my first 10k this year, and actually feel prepared for it!

How are your 2013 goals coming? I’d love to hear about them!

Meal Planning for Jan 14-20

14 Jan

I want to apologize if my posting has been or becomes sporadic. I’m currently dealing with a family tragedy and may have to travel out of state this week to attend a funeral. Details are still being worked out, so I appreciate your patience and understanding.

I totally forgot to place an order for my CSA box this weekend, so my planning is a bit different than usual. I still wanted to share my planning for this week, though!

Breakfast: Polenta and egg (me), green smoothies (him)

Lunches:

  • Monday-WednesdayButternut Poblano Soup (I’ll post my tweaks this week)
  • Thursday-Sunday — No idea yet! Probably leftovers, or pasta.
  • For him — Another hummus recipe with carrots, celery, and corn chips

Dinners:

I stuck somewhat to my plan this week, with a few changes. We didn’t eat out at all, though. I surprised myself and consider it a little victory. There was one night — when I got the bad news — that I didn’t feel like cooking, so we bought canned veggie chili, a block of cheese, and corn chips to make Frito pie at home. It wasn’t the healthiest, but it was comforting, and it meant Mr. X could easily prepare dinner for both of us.

And now let’s look at my workout schedule:

Monday – rest
Tuesday – 3-mile run plus strides
Wednesday – class at Pop Physique
Thursday – 4-mile run
Friday – yoga podcast and arms/abs
Saturday – 2-mile run plus strides and legs/butt
Sunday – 5-mile run

It’s virtually identical to last week’s plan, but I’m actually looking forward to it.

That’s all I have for now. Sorry about the lack of photos, but I promise to bring you a food post tomorrow.

CSA and Meal Planning for Jan 7-13

7 Jan

I’m finally returning to both my CSA and meal planning! I am unreasonably excited about both, so I think that officially makes me a goober. Oh well. There are worse things to be. So let’s get right to it!

Here are the glorious contents of my first CSA box of 2013:

VeggiesBefore you are:

Laid out

  • Baby spinach
  • Swiss chard
  • Flat leaf parsley
  • Curly parsley
  • Lettuce
  • Kohlrabi
  • Radishes
  • Beets
  • Carrots
  • Oranges
  • Cilantro

Let’s take a closer look at that gorgeous head of lettuce:

Lettuce blossomIt’s so beautiful and, I predict, will make an excellent salad. Here’s what I’m gonna do with it all:

Breakfast: Green smoothies

Lunches:

  • Monday-Wednesday — A black-eyed pea and corn dish
  • Thursday/Friday — Probably hummus with carrots and homemade tortilla chips
  • Saturday — Leftovers mini quiches and home fries
  • Sunday — Leftovers
  • For him — Soyrizo tacos, the aforementioned hummus

Dinners:

  • Monday — Beet salad (similar to this one)
  • Tuesday — Vegetarian spaghetti carbonara and Swiss chard
  • Wednesday/Thursday — Barbecued mushrooms and roasted garlic mashed potatoes/kohlrabi
  • Friday Asian noodle salad (similar to this one, but simplified)
  • Saturday Probably something out

As for my weekly exercise, I’m working from my 10k training plan:

January training planBut supplementing a little to ensure I get in my six days (and also to supplement with strength training and yoga). Here is this week:

Monday – rest
Tuesday – 3-mile run plus strides
Wednesday – class at Pop Physique (I have three classes remaining on my gift card)
Thursday – 4-mile run
Friday – yoga podcast and arms/abs
Saturday – 2-mile run and legs/butt
Sunday – 5-mile run

My first week of our 60-Day Challenge went really well. You can see my four running days highlighted with green check marks in my training plan, and in addition, I did yoga on Friday and some arm work on Saturday.

Happy Monday, everyone!

Come check out all the great produce at In Her Chucks’ weekly “What’s in the Box?” link-up!

CSA Week 7 and Meal Planning (plus a video!)

15 Oct

(Video is working now! Sorry for the false promise last night.)

Hello all! Here is a rare late-night post from me. It’s basically my bed time right now, but I wanted to get this posted while I have access to the photos on my home computer, so without further ado, here’s my CSA haul for the week:

Behold a very green bounty:

  • mint x2
  • oregano
  • parsley
  • cilantro
  • Swiss chard
  • red leaf lettuce
  • butternut squash
  • carrots
  • zucchini x5
  • green bell peppers x2
  • fuyu persimmons x2
  • eggplants x3

My mister was curious about the persimmons, so we consulted Google to ensure these were the sweet fuyu and not the tart hachiyas. Once satisfied, he took a bite, and I caught it on video. I think he’s pretty cute:

My husband eats his first persimmon from Brigid on Vimeo.

We are going to let the other one ripen longer before sinking any teeth in.

So where’s it all going? Here is the plan:

Sunday brunch: zucchini pancakes with tomato sauce

Breakfasts: Baked banana oatmeal

Lunches:

  • Weekdays — Butternut squash/lentil tacos (me), black bean tacos (him)
  • Saturday — Leftovers in some configuration

Dinners:

  • Sunday — Quinoa Confetti Casserole from Eat, Drink and Be Vegan
  • Monday/Tuesday — Coconut curry in the slow cooker
  • Wednesday — Pasta with veggies and tomato sauce and salad
  • Thursday/Friday — Black bean soup and sautéed Swiss chard
  • Saturday — Veggie and noodle stir fry

And as for workouts, I am a slave to my 10K training plan.

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So that slices up to be:

Monday – strength
Tuesday – three-mile run plus strides
Wednesday – stretching and hip-opening yoga
Thursday – four-mile run
Friday – strength
Saturday – two-mile run plus strides
Sunday – five-mile run

That’s the look of my week from a food and fitness perspective. Tomorrow I will have a fun recap of some delicious breakfast recipes. See you then!

Every week, I participate in In Her Chucks‘ “What’s in the Box?” link-up. Click here to see boxes from all over!

Sick :P

11 Oct

Allergies, whatever: I’m sick. My nose is all stuffly, and my eyes are all burny. I have upped my neti pot usage to twice a day, and I’m chugging hot tea (and, as a result, making frequent trips to the ladies room). I am still getting my training runs in, though. I conquered my three-miler on Tuesday, and today I finished my four, though with walking breaks again. I did improve my pace: 13:26 on Sunday’s four-miler to 12:45 today. Woo hoo!

All that said, I’m tired and sniffly and a little grumpy, but I will be back tomorrow with some food for you. Thanks for understanding!

CSA Week 6 and Meal Planning

8 Oct

We took another week off from the CSA, but we were back at it yesterday. Here’s the haul boxed:

And laid out:

Before you are:

  • Scallions
  • Cilantro
  • Parsley
  • ?Arugula? (smells like it but doesn’t look like it)
  • Purple basil
  • Basket of peppers
  • Carrots
  • Three avocados
  • Massive bunch of Swiss chard
  • Curly kale
  • Honeydew
  • Two small butternut squashes
  • Four zucchini

Here is the tentative meal plan for the week.

Breakfast: overnight oats because I’m boring

Lunch:

 

  • Monday — leftover black bean soup (me), soyrizo tacos (him)
  • Tuesday-Friday — Barley-lentil soup
  • Saturday — Leftovers of some kind

Dinner:

Bonus: I am dying to try this recipe from a fellow MoFoer!

And now for the fitness portion of my schedule. (as with last week, all the running is from my training plan):

Monday — Off (might do some strength later, might not)
Tuesday — 3 miles plus strides
Wednesday — Yoga
Thursday — 4 miles easy
Friday — Off (maybe some strength)
Saturday — 2 miles easy plus a walk
Sunday — 5 miles easy (LOLZ)

A note on the “easy” part of my runs. My two-miler last week, as I mentioned, was pretty great. My three-miler was more challenging, but I did it. My next two-miler (on Saturday morning) was really hard for some reason. I blame it jointly on the brightness of the sun (and my lack of sunglasses), the music I chose (bluegrass was not motivating enough), and my bad attitude. I walked a lot of it. Yesterday I did an “easy” four miles, and it kicked my effing ass. I probably ended up running a total of three miles and walking the other one. I ran the first two solid, though, so that was something, but good lord, this run was torturous. I have no idea how I’ll do five next Sunday!

Every week, I participate in In Her Chucks‘ “What’s in the Box?” link-up. Click here to see boxes from all over!