So today I felt better and wanted to make the most of the beautiful day by running outside while I still could. The snow and ice are coming this week and soon I will be forced to once again run the winter on the tread. My run was good today, steady and strong. My knee was bothering me after about 10 mins so I stopped to walk a bit and then started running again and it felt much better. Strangely enough after about 28 mins it started to feel really good, still not perfect but I was surprised at how it was improving the more I ran. I did not want to push it however so I stuck with the Runner’s World plan I am following and stopped after 30 mins.
I know that soon all of the runs in the middle of Siberia will pay off when I step across that finish line in my first race! It is hard though running here, it can be very lonely. I long for the days when I can run around Memorial or Rice in Houston and gain inspiration from seeing all the people running around me! Until then I need to continue to be consistent and train smart, knowing that someday all my hard work will be worth it! I finished my run with a cool down and then 20 mins of Pilates, core work and some yoga stretching. Then I took the plunge!! I took a COLD ice bath! I knew it was the right thing to do but man was that hard! I am now curled up in my soft, warm pj’s trying to get my legs to de-thaw!!
30 min run with one walking interval (bc of hurt knee) and a 4 min cool down, followed by 20 min of core work and Pilates.
Run Time – 34 mins
Calories Burned – 358
AHR – 151/79% MHR – 179/93%
Core Work –
Crunches with 17 lb DB – 100 reps
T planks – 20 reps
Plank hold to fatigue – 10 reps
Inchworm to plank – 10 reps
V glut squeezes on ball – 25 reps
Roll outs on ball – 25 reps
Core/Pilates Time – 20 mins
Calories Burned – 168
AHR – 135/70% MHR – 169/88%
Daily Totals –
Time – 54 mins
Calories Burned – 526
Weekly totals –
Time – 94 mins
Calories Burned – 890
Daily Intake – 10/29
Calories Consumed – 1,554
Protein – 31%
Fat – 22%
Carbs – 47%
Meal 1 – 6 egg whites scrambled with 1.75 oz of shredded chicken breast, and 1/2 cup of mushrooms. 2 cups of Chi tea.
Meal 2 – 1/2 cup of oats with 1/2 cup of low fat yogurt.
Meal 3 – 1 scoop of protein powder, 1 cup of milk and 1/2 cup of frozen strawberries.
Meal 4 – 5 oz of chicken breast, leg de-boned with no skin cooked with Indian Biryani mix, sweet chili sauce and 1/2 cup of couscous and 1 raw cucumber.
Meal 5 – 1/2 cup of oats with 1/2 cup of low fat yogurt.
Meal 6 – 2 cups of popcorn and 32 oz of water.