Tags: exercise, food, plan, work
it’s only wednesday and so far my week has been filled with at least 14 days worth of awesome.
1) two days totally off from work, and at least one but maybe two (or three) more days of nice, quiet empty office, perfect for me to get tons done.
2) booked vacation tickets to colorado and have a hotel room in a place that looks like a castle and also has excellent reviews on the interwebs. i plan to pretend to be a princess and be rescued from a dragon at least once.
3) extra extra good news at work. will discuss more later.
4) FUN package from marianne for winning the coconut BSI. not only did i get two lovely big bags of the absolutely amazing coconut mango lime biscotti (they will be gone before i know it – guess i’ll have to learn to make them myself), she also threw in an awesome bar of fair trade + organic chocolate (pineapple, coconut, banana & lime. how appropriate!) and a super cute card. thanks marianne! i have decided that the world definitely needs more mailed baked goods.
my tempo run this evening was good. i’m down to only being 2 seconds per km slower than my target pace which is completely negligible. i am happy about that. feels like i’m getting back on track, after the bike race. tomorrow morning, i’ll do a swim workout to give my knees a break before the weekend’s 11 mile run.
and before i hit the pillows, i will make note of a few more awesome things i found this week:
– yoga is yummy! *love* yogadownloads has a new rival in my life.
– live simple – bobbi’s challenge after my own heart for you to greenify yourself
and finally, the craziest bag that i absolutely *must* get for the biker in my life. i see it making our race mornings smooth and easy.
take good care!
Tags: exercise, plan, race, running, training
as promised, i have fleshed out the first part of my training plan for this season, which will take me to race #1. the plan i am planning to follow this year is from runners world. it is called the FIRST training program from this book (which i highly recommend if you are into running!). it is a 3plus2 plan, where you run intensely 3 days a week and do 2 “plus two” days of cross training. my cross training will be primarily on the bike (they also recommend swimming).
it seems like a good plan for busy people. each workout has a specific purpose – there aren’t a lot of “junk miles” and you only run every other day or so to allow your body to recover on the days in between. recommended cross training are less joint-intensive impact activites, like swimming and biking. rowing is also an option. i plan to incorporate lots of yoga and i hope to also continue to do some strength training on my cross train days.
i am going for a 2:07 half marathon run on may 23 so this is what i have come up with. the key issue with my season is that i have an 18 week plan but my season is 8 weeks till the 1st race, 16 weeks between the 1st and 2nd, and 4 weeks between the 2nd and 3rd. i’m working on the wiggling. i’ll post the next section when i’ve got it done.
i work in metric units, so i had to do some calculations to switch from miles to km. it’s 1.6 km to the mile.