Well Today is off to a fresh new week. I had a bad week or should I say weekend this past weekend it was our anniversary and I over did everything. I feel so bad now but I know I can pick up where I left off on Friday. Just don't understand how I blew it so bad on Saturday and Sunday. Now I am suffering and all my challenge teams are doing well and I had this big slip up. I feel like I am letting everyone down because I slipped up so bad. They are celebrating and I am trying to pick up the pieces and start over again urrrrrrrrrrrrrrrrrg!!!!!!! I will do better, I must do better. After all I have did this before nothing new just need to get a handle on everything.
This week my plan is to get more runs in need to run about 25 this week. Schedule will look like this:
Monday 3 mile run – 60 min group power - 90 minutes
Tuesday - 45 interval run - 60 min group cycle – 105 minutes
Wednesday 3 mile run – 60 min group power – 90 minutes
Thursday – 5 interval mile run – 60 minutes
Friday – 60 min cycle - 60 minutes
Saturday 11 or 12 mile run maybe group power – 120 minutes
Sunday – off
Goal is to work out 500 minutes this week.
Food plan is to continue to drink 8 glasses. Eat five fruits and vegetables, Eat two dairy products, take vitamin and eat only lean protein and include at least two health fats for the rest of the month.
Goal is to eat about more than 1200 calories not more 1500 calories a day and to log and journal all food daily.
Sample Breakfast
3 egg white omelet with mushroom, tomatoes and spinach & Kashi vanilla oatmeal ½ cup of skim milk with strawberries
Snack
Yogurt
Lunch
Chicken stir fry or Chicken salad & cantaloupe
Snack
Apple with 1 tsp peanut butter
Dinner
5oz Chicken breast, Asparagus & broccoli
Just a sample /template to follow for the week.
2 dairy ( ½ cup of mile & yogurt)
3 vegetables (Aspargus & Brocolli & salad or stir fry vegetables) & 3 fruits (apple, strawberries & cantaloupe)
2 fats (1 tsp of peanut butter & 1 tsp of olive oil?
8 glasses of water
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