April 30, 2009

Well, last day of April is here which means my half is in three days. I think that I am ready for it. I did my last five mile run before the race did it between 6.7-7.3 speed on the treadmill in about 40 minutes. My goal is to finish the half under 1:59:59, I am to sure that I can do this and getting pretty excited as the day approaches.

I haven't been doing well on eating but that will start as of today. I am getting all the carbs in that I need with avoiding sugary snack foods such as candy bars and cake. I will be drinking plenty of water and make some spaghetti today with plenty of veggies so that I can have on hand as body carves for it.

Breakfast

6 egg whites -2

Cantaloupe - 1

Strawberries -1

Snack

Kasha oatmeal -2

¼ cup of milk -.5

Lunch

Fiber bar -2

Cottage cheese -1

Stir fry – 5

Off to a good start just need to be consistent when I get home. That is when I get in trouble.

 

 

April 29, 2009

Today started off pretty good. I got up and did my group power class which I love the new stuff. I can really tell that I am working new muscle groups.

I only have 3 days before my half marathon. I am getting really excited. I will do it rain or shine but really hoping for shine. I am pretty confident that I will finish under 2 hours. I will take tonight to finish up my playlist and make sure Garmin is ready to go.

Meals are a little higher today but I am have been hungry. Eating well and sticking to plan so not worried about anything as I am trying to get my carbs in. Tomorrow I will make me some spaghetti to eat on for Friday and Saturday.

Breakfast

6 egg whites omelet

Kashia oatmeal

Cottage cheese

Snack

Kiwi

Strawberries

Cantaloupe

Lunch

Mc Donald grilled chicken bacon ranch Salad

Ww yogurt

My goal for today

Goal for today, eat a piece of fruit with every meal. That will be my strategy.

 

April 28, 2009

My half is on Sunday this week. I am hoping for nice weather even though the forecast predicts rain on Sunday. Hopefully it will hold off until later on that day at least. I think that I am mentally ready for the race. I need to update my playlist and make sure that I eat my carbs before the race. My goal is to run the race under 2 hours. I think that I can make that goal. I ran 11 miles in 1:29 even if I drop down in speed towards the end I should hit my target.

This week goal is to eat right, lots of water, fruits and vegetables to get body ready for this thing. I know that I can do it just can't believe that the time has arrived again that's all.

Breakfast

6 egg whites with mushroom, spinach & onions -2

1 ½ cups of strawberries – 1

1 1/2 cups of cantaloupe – 1

So far its 10:00 and still feeling pretty satisfied. Today focus is to listen to body triggers and stay hydrated.

April 24, 2009

TGIF! Today will be a much better day for me. I have been off my eating program Wednesday and Thursday but today I am back. It's like when mother nature hit everything I learn just flies out of the window. I need to pay attention to that next month.

My race is officially a week from Sunday. The question is am I ready? I feel like my training hasn't been where I would like it so it will really be interesting to see what my time will be. This weekend I am going to run on Saturday and Sunday. Saturday will be about 3-5 miles outside but Sunday will be my 12 mile run. Hopefully the weather permits but if not, I need to get them done anyway.

Energy level is feeling back up. I hope to have done what is on my calendar and eating clean and healthy to build my strength and energy for next week events.

Breakfast

6 egg whites' omelet with onion, bell peppers and spinach

2 pc reduce wheat calorie bread

1/3 tbsp of peanut butter

1 cup of cantaloupe

So far my day is looking pretty good and still pretty satisfied from Breakfast which was at 7:45.

 

 

April 21, 2009

Today was an interesting day. I did my morning group power class but wasn't in it like I normally was. I thought that I would get a run in this evening but I feel to tired. I am sitting here on my phone trying to stay up so that I am puck cynae up from girl scouts. I feel just mentally drain about everything now and I don't have any outlet to escape. I probably should get out and run but I have zero energy right now.

My race is next Sunday but I don't think that I am mentally ready for it like I have been in the past.

Stay tune on updates

April 21, 2009

Spring time is officially here. Yes! I decided to get outside and run before work this morning. It is starting to be lighter out at about 5:30 and the weather when its not raining over night is about 45 degrees. Which is perfect running weather for me, I only do about five miles and it takes about 45 minutes and I feel so much better when I can get that run in.

Half marathon is next Sunday and to be honest I really don't know how I will do in it. My goal is to finish under 2 hours but I really haven't put in a lot of training missing long runs here there because of the weather. As long as I make it to the end that would be good enough for me. This is my third event and I am a little more lax that I was in the pass about the events.

I think I will focus on shorter races such as 5 & 10ks where I don't have to put so much training in. I enjoy the 5 mile distance and think that is perfect and I do notice that after that I do slow down a bit. Goal going forward is to practice on speed for shorter races.

Nutrition

Today has been great, starting to eat more calories and feeling a lot better getting my carbs in for sure.

Breakfast

Kasha oatmeal -2

½ cup of milk -.5

2 pc bread -1

1tbs peanut butter -1

Snack

Cottage -1

Strawberries - 1

Lunch

Chicken bacon ranch salad -5

Apple dipper - 2

April 20, 2009

I had a great weekend, lots of sunshine but no workout. Since Cymone had a tournament and Seattle, I thought it would be cool to head off to the Woodburn mall and get the kids some summer clothing. We racked up on the deals, they are happy and I am happy as well. Over the weekend putting on a pair of my jeans and a tank top I realized that I am doing great where I am. I will just keep up my workouts but as far as weight I don't need to loose any. I will focus on more strength training and core exercises as I am already starting to see the definition in my abs. Could I have a six pack her soon? That is my goal to put my body in A+ shape to the best of my ability no sugery required. My plan is to get out later and enjoy a nice run but this is what I did at the gym today.

Here are my Log details:

Leg Press:

Set Reps Weight

1 15 150

2 15 150

3 15 150

Leg Curl:

Set Reps Weight

1 15 60

2 15 60

3 15 60

Squats:

1 20 40

2 20 40

3 20 40

Lat Pull Down:

Sets Rep Weight

1 15 60

2 15 60

3 15 60

Lunge:

Set Reps Weight

1 15 15

2 15 15

3 15 15

4 15 15

5 15 15

6 15 15

Incline Bench Press:

Set Reps Weight

1 15 30

2 15 30

3 15 30

Bent Over Row:

Set Reps Weight

1 15 12.5

2 15 12.5

3 15 12.5

4 15 12.5

5 15 12.5

6 15 12.5

Upright Row:

Set Reps Weight

1 15 20

2 15 20

3 15 20

Crunches:

Set Reps Weight

1 25

2 25

3 25

4 25

Bicycle Crunch:

Set Reps Weight

1 25

2 25

3 25

4 25

Bench Dip:

Set Reps Weight

1 15

2 15

3 15

Reciprocal Twisting Curl:

Set Reps Weight

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

Quad Superman:

Set Reps Weight

1 1

2 1

April 17, 2009

Yesterday recap:

All I can write is crazy Thursday. Even with the crazy day, I manage to enjoy the nice weather and get a short 3 mile run in after all the activities. I think the run could have been better but I felt weighed down by the subway sand which that I just ate. Nevertheless, I'm so happy that I did decide to do the run and even more happy that it doesn't get dark until later now. That really makes a difference when I decide to do a pm run on not. My legs felt tired but I made it through it probably wasn't one of my best times but I did finish it.

This morning was my schedule cycle class and class was packed. Maybe because I woke up and the nice weather was gone, I woke up to rain once again and everybody who probably had started going outside because of the nice weather came in the gym instead.

In cycle my legs still felt sore but I pushed through it and finished the class. I definitely could have worked harder but I did what I could today and hope that my legs will be ready next week for the spin class. I feel like I am coming down with something so I don't know what my workout will look like. My plan is to go to the group power class tomorrow and a long run on Sunday since the weekend is suppose to be nice. I am about two weeks away from the Eugene half almost wondering if I really want to do it now but I made a commitment to myself so I will go through it just hoping for nice sunny weather on that day.

April 16, 2009

April 15 recap:

Yesterday was great, I went to the gym did my group power class and felt every muscle that we work and through out the day the weather warmed up to the high 50's both older girls had basketball practice so what perfect time to get out there and enjoy a run. I still had my baby Cynae so I let her ride her bike. She really enjoys that time that I get out there and do that with her. We ended up with me running and her riding to Cal Young and from there my plan was to run around the track for 30 minutes and I did. I stop a bit to play wall ball with Cynae but we had to get home because she had to use the bathroom. She tried to use the porter potties but she said that it was many bugs so we headed back home. She used the bathroom and came back ready to keep on going so we just ran up and down Elysium Ave and I didn't even realize that I had did a total of six miles.

April 16, 2009

Today is starting off beautiful, no rain in sight. I didn't go to the gym this morning because I had the double dose of workout yesterday and just didn't feel like the gym this morning. I am looking forward to and plan on another outside run later in the day today maybe before Cierra's track meet. I can't wait to see her run the 100m event. That girl is so fast, I am living my youth through her I guess because I don't know why I didn't do track in high school but ole well, I enjoy it now so that's all that matters. I will be sure to try to get lots of pictures to send to there dad.

Breakfast

6 egg whites (2)

2 pc bread (1)

1tbsp of peanut butter (1)

Snack

Cottage cheese (1)

Strawberries (1)

So far yes it has been a good day!

Today ended up being a great day. This morning I woke up and went to my group power class. It was 60 mind of great stuff. My teacher on Wednesday really motivates me i just love it! Eatting was pretty good. To top it off I did a run while the girls were at practice. Yeah

April 13, 2009

Today was a great day, I manage to get up and go to the gym. I did my warm-up on the treadmill of 15 at a 10 min mile speed and then went to a circuit workout. My body is sore but its worth it right? I can't wait until the summer so that I can finally be comfortable with myself was again and I think I am just about there.

I've just performed Workout!, Total Body Workout for a total of 2 iPump Free Workout!

Workouts came from a program that was an App on my iPhone.

Here are my Log details:

Warm Up:

Set Reps Weight

1 15 run at 6.0 speed 1.5 miles completed

Lunge:

Set Reps Weight

1 15 12.5

2 15 12.5

3 15 12.5

Incline Bench Press:

Set Reps Weight

1 15 7.5

2 15 10

3 15 10

Bent Over Row:

Set Reps Weight

1 15 10

2 15 10

3 15 10

4 15 10

5 15 10

6 15 10

Upright Row:

Set Reps Weight

1 15 20

2 15 20

3 15 20

Bicycle Crunch:

Set Reps Weight

1 25

2 25

3 25

4 25

Bench Dip:

Set Reps Weight

1 15

2 15

3 15

Reciprocal Twisting Curl:

Set Reps Weight

1 30 10

2 30 10

3 30 10

Quad Superman:

Set Reps Weight

1 1

2 1

3 1

Leg Press:

1 15 145

2 15 155

3 15 175

Leg Extension:

Set Reps Weight

1 15 30

2 15 40

315 50

Lat Pull Down:

Set Reps Weight

1 15 45

2 15 45

3 15 45

Squats

Set Reps Weight

1 15 30

2 15 30

3 15 30

Food has been on plan nothing but lots of fruits and vegetables and water. I can tell the difference in my skin. It is getting so much clearer. Yeah.

April 10, 2009

TGIF! I have had a great week so far today work for me as well. I am eating and logging all food down in my iPhone eating only things that I have plan and watching portion sizes. I am so happy I think I am back on the right track. This week I have already went to two group power class and my Saturday class I will have to miss because of Cierra's basketball game which sucks but I am going to promise myself to get up and go do my own strength training exercises which will be as follows:

Core Exersises
Plank
Side Plank
Dumbbell side bends
Crunches
Knee Raises on Captains Chair
Dumbbell Crunches
Elbow to Knee Crunches
Crunches with ball
Upper Body
Lat pull down bar
Dumbbell Shrugs
Dumbbell Wrist Curls
Dumbbell Hammer Curls
Dumbbell Lateral Raises
Dumbell flys
Alternating Dumbbell Bicep Curls
Chest
Push-ups
Dumbbell fly
Seated chest machine
Lower Body
Squats on Leg press Machine
Seated Leg Curl Machine
Seated Leg Press Machine
Seated Leg Extention Machine
Lateral Lunges
Forward Lunges
Calf raises

 

Food was good still on track. I hope to maintain over the weekend so far this is what I did.

Breakfast

6 egg whites (2)

Bread low calories (1)

Strawberries (1)

Snack

Cottage (1)

Nuts (4)

Lunch

Spicy Chicken (4)

Cheese stick (1)

This weekend my dedication will be to watch portion control.

April 9, 2009

Today has been an awesome day. I feel pretty good about my food choices today. I don't feel like I over ate at all and through out the day I am feeling pretty full. I am trying to add more carbohydrates to my diet which hopefully will allow me to run at a good distinct. I have definitely made up my mind to get more strength training in. The minimum is three times a week no exceptions. Days to do strength training are Monday, Wednesday & Saturday when I can I went get to the group power classes. That class is a great all over body strengthen and toning class and that is my goal. Once again I need to get some Pilates in as well. I can add a DVD and do that in the evenings. I definitely need to add something in the evenings why not Pilates or yoga.

This morning I ran 5.5 miles on the treadmill I wish I could have went longer but of course I hit the snooze button one to many times, which prevented me from getting to the gym on my normal time. Nevertheless, I still got 45 minutes running on the treadmill and I immediately followed with crunches. Goal is to do more crunches and push up each night.

Breakfast

6 egg whites - 2

2pc of wheat bread -1

¼ of peanut butter .5

Strawberries - 1

Snack

Cottage cheese -1

1oz of nuts - 4

Lunch

Turkey Chilli 1 cup -4

Snack

Cheese Stick -1

Strawberries -1

Feeling pretty satisfied.

 

 

 

 

April 8, 2009

I did strength training today and it really gave me a great workout. I worked my legs and quad they are so sore. I am hoping to try some Pilates move to just stretch me back out.

My food has been good have pretty much stuff to what is my daily menu trying to get some carbohydrates and proteins in and trying to limit my fats, I am eating them in nuts and peanut butter but really trying to limit the fats. I will go out to runnersworld.com to make sure I have the right ratio to continue to lose weight. I am so close to reaching my goal but from all I am hearing you can not train and lose.

I just have made up my mind to beat the odds. I know that I can do this. I did it once and I will do it again. I will check out books and visit online to see what type advance is out there for runners. I just can't believe that if you run you are only maintaining the weight. I will make sure that my body is getting all that it needs in fats, carbohydrates and proteins and kick this weight thing back up again. Eight pounds is to close to goal to quit. I will just take one day at a time.

April 6, 2009

My day was great, another gorgeous day. I was able to get up and go to my group power class. I don't know how long I will continue because I am thinking about adding my own weight schedule with my own music mix. I don't really like the instructor on Monday which is why I haven't been to her class in a long while but I am hurting myself when I miss my strength training so I will come up with my on plan and just try to do the group power classes on Wednesday & Saturday.

Nutrition

Today nutrition was great! I will go back to the G.I Diet and follow the menus on ediets which means lots more proteins and I definitely need to get my carbs in so this diet plan really works well with me. What am I thinking? I am hurting my own progress trying to eat all this other stuff when I can just to back to what I know and what works for me. My goal is to get down 2-3 pounds by Saturday. I think I can do this so that is my new focus which means I can easily drop 8 pounds by the end of the month.

Breakfast

3egg whites (1)

Kasha oatmeal (2)

Skim milk (.3)

Pear (1)

Breakfast total (4.3)

Snack

Apple (1)

Weight watcher yogurt (1)

Snack total (2)

Lunch

String cheese (1)

2pc low cal wheat bread (1)

1sp of peanut butter (1)

Lunch total (3)

Feeling pretty good with calories. I will try to get some carbs and protein and maybe a light snack after I finish practice with Cierra but so far not feeling hungry at all.

Weekend Recap for 4/4/09 & 4/5/09

I missed posting this weekend so this will be a recap.

It was a gorgeous weekend nothing but sunshine all day long and it was high 60 temps perfect running weather. I decided to pick up more strength training classes this week. I have notice that I have only been getting one class in a week when I need to go to at least three so this Saturday I went for it. I took the girls and we went to Lauren's group power class. I stayed and did the whole class where as the girls stop about half way through to do some cardio which was pretty good I guess because Cymone had three games and Cierra had one. They don't really understand the doing the weight right now but I think it will click in soon.

Sunday was a good sunny running day so I set my nike + to run 8 miles and left the house about 11 am. As I was running and about 4 miles into it I realized that I had to get Cierra to her basket ball game. Almost in a panick I had to run home and hope that I could get there in time for her to get to the game which means I had to shorten my route a little. I made it to only 6.5 miles. I didn't have time to change clothes so I grab her keep my running clothes and drove her across town. When we get to the gym the team is standing outside. The gym is lock so to myself I am thinking why did I cut my run short? Why? Why? Why? So since the gym was lock and I still had on my running clothes I figure that I could finish up my 1.5 miles left to do before the game. Yeah I did it. I am so proud of myself.

April 2, 2009

Today has been a great day. I woke up this morning with the intention on running 5 miles on the treadmill. I completed about 7.5 in about 60 minutes. My legs are a little sore so I am definitely going to rest them until my weekend run. Goal is to get a 9 mile run in. My half is a month from tomorrow so no time like the present to get ready for it. I have been slacking a bit but I am sure I can pick it back up. I am hoping for a nice weekend if I don't get my wish I have to get outside as the treadmill cant prepare me really for my goal.

Meals today were great. I ate pretty much the same only difference for lunch I ate a can of soup which lower some of my points. I am going to try eat a can of reduce sodium every day for lunch and a better dinner and see what happen. I figure my fat grams are down and fiber is up almost double which can cause some plateau. I haven't have any chocolate or candies staying pretty strong as far as that. I just need to watch portion controls.

Meals

Breakfast

Kashi oatmeal (2)

Skim milk (.3)

Pear (1)

Snack

Special k bar (1)

Ww yogurt (1)

Lunch

Progresso light soup (3)

Cheese stick (1)

Apple (1)

Tonight I don't know what I feel like eating probably will just eat a peanut butter sand which and a salad and soup that sounds like a plan.

 

April 1, 2009

Today was a great day, I got up in time to do my group power class. I always feel so strong in the class and on top of the world. I am really thinking about going back to school and get my certification in becoming a fitness trainer. The interest is definitely there and I just love educating people on choices on fitness and nutrition. After all I have been there before. I think I would probably even actually enjoy doing it too so why not.

Nutrition was good stay on track and focus.

Breakfast

Egg whites

Kasha oatmeal

Pear

Snack

Cereal bar

Yogurt

Lunch

Spicy chicken mix

Broccoli

Snack

Strawberries

Kiwi

Dinner something light chicken and veggies want to do a lot of reading and relax tonight.