I’m starting a new weekly post called Mileage Monday where I post my workout schedule for the week. Mileage refers to the fact that the majority of my workouts are based on running, especially now that I’m starting to train for a half marathon!
PLEASE feel free to participate in your own “Mileage Monday”! If you do an MM post, message me with a link to it and I will promo your post to my followers :)
Monday: Stretching + Upper Body Strength
Tuesday: 3 mile run
Wednesday: 2 mile run; 30 minute bike ride
Thursday: 3 mile run + Lower Body Strength
Saturday: 30 minute bike ride or elliptical
Sunday: 4 mile run
Total Running Mileage = 12 miles
Yesterday I ran my second 5k race :) It was in West Virginia, so now I’ve officially ran a race in 2 states! My ultimate running goal is to run at least one race in all 50 states. I woke up feeling really terrible with stomach pains and nausea. I was so disappointed because I had a goal pace in mind of 10:15 and I just knew that with the way I was feeling there was no way I’d be able to reach that. But I put on a brave face and went with my roommate and her sister to meet up with their mom at the race site. It was cloudy and cool, but seemed like perfect running weather to me!
I warmed up a little bit and then headed for the starting line. The gun went off and I started jogging. My stomach still hurt the entire race, and even though I tried to push myself to my normal pace my body just wasn’t having it. With the last 2 tenths of a mile to go, I kicked it into the highest gear I could muster and passed 3 runners that had been ahead of me the entire race before crossing the finish line. I ended up with a time of 33:52 (10:55 mile pace). That means I improved on my mile pace by 16 seconds since my last 5k! I know I could do better but I’m proud of myself for beating my 5k time despite how terrible I felt. Imagine what I would have been able to do if I had been feeling 100%!! I’m really looking forward to my next race, which is in 3 weeks (and on my 22nd birthday!) and I’m looking forward to my training runs this week!
Did you have a race or fitness activity this weekend? How’d it go?
Have you ever felt sick during a race? What did you do?
When’s your next race scheduled? What type of race is it?
1. Stop drinking soda
- Sodas have no nutritional value and are very high in sugar and calories! Despite adding inches to your waistline, soda also contributes to weakened bones, diabetes, and tooth decay. They have also been linked to depleting the body of vitamin A, calcium, and magnesium. Although diet soda doesn’t have the extra calories, it does contain sodium, which is another dieting no-no! Also, diet soda has been shown to trigger the brain to crave foods high in sugar.
2. Skip the fast food
- Fast food includes common American staples such as McDonalds and Taco Bell, as well as frozen dinners or any other type of “meal” that can be prepared and served in a matter of minutes. These types of foods contain few nutritional ingredients. They are bulked out with unnecessary carbs, processed dairy products, hydrogenated vegetable oil saturated fats, and other food substitutes. They also contain artificial colors, artificial flavorings, and preservatives! None of these things add up to a nutritious meal, even if you aren’t concerned by the high calorie and high fat counts.
3. Cut out condiments
- Use spices such as cayenne pepper, garlic powder, black pepper, or Mrs. Dash products to flavor your meats and veggies instead of high calorie condiments like ketchup, barbecue sauce, or mayonnaise. If you like mayo in your tuna (like I do!), try using greek yogurt instead! Try to steer clear of the salt shaker as well.
4. Snack on fruits and vegetables
- Not eating regularly and frequently can make you feel deprived and end up in a binge. Instead, pack fresh fruits and vegetables to take to work or school to help keep cravings at bay! One of my favorite on-the-go options is a bunch of baby carrots and a tablespoon of spicy hummus.
5. Moderation, NOT deprivation
- You won’t be able to stick with a diet or healthy eating plan if you 100% deprive yourself of things you used to love. Try to either find healthy alternatives to your favorite foods, such as low fat popcorn instead of regular, or just consume the same foods in lower quantities. For example, if you love pizza, allow yourself to have one piece each week instead of your normal 3 or more!
On the training schedule today was Walk 2 miles, Run 2 miles, Walk 2 miles. I completed all 6 miles in 1 hour, 16 minutes. Set a new personal best pace for a walk/run/walk day since I started this training plan which was great! It was extremely sunny and warm, and my parents’ neighborhood here in NC is MUCH hillier than by my apartment at school. Needless to say, I was struggling during some of those inclines! But I’m so glad to get the chance to push myself and change up my running. Hills will make me stronger. Only bad thing about today’s training: I got sunburned :( My pale skin just wasn’t up for the NC sun, yet! Gotta remember to wear sunscreen tomorrow for my longest run yet: 5 straight miles!
I’m not going to never drink again, because I do enjoy a good beer or wine or mixed drink every now and then, but I really don’t think I ever want to binge drink again.
I’m not even sure why I ever liked it. Sure, it’s nice to have lower inhibitions…especially during my awkward years in high school or when I first got to my gigantic out of state college where I knew no one and desperately wanted to make new friends. But other than that, all getting drunk ever did for me was drain my bank account, make me gain weight, make me get bad grades because I never did homework on the weekends, make me feel like crap all weekend long due to the hangovers, and make me act like an idiot. And no, not an idiot like haha! I dance hilariously when I’m drunk, but an angry/emotional/reckless drunk. I’ve had multiple drunken nights in college that when I look back on them, I’m filled with shame and embarrassment. Screaming at my boyfriend about nothing in a room full of people? Done it. Crying in the middle of a crowded sidewalk about, once again, NOTHING? Done it. Lost my iPhone, my wallet, and other personal and expensive belongings? Done it.
I’m so glad that I came to this realization. The only difficult thing about it is that the majority of my friends drink all weekend long to socialize. Sure, I could still go out with them to the bars and just have a drink or two but honestly, being sober at a bar full of drunk people is not my idea of a good time. Oh well, I’m moving away from Ohio after graduation this spring. I will make new friends and once I’m out of college, the whole “binge drinking scene” won’t be such an attraction anymore anyway.
I have felt SO good since I stopped binge drinking. SO good.
Question of the day: Do you drink alcohol and/or binge drink? Why or why not?
Yesterday I went to the Arnold Sports Festival. It’s the 25th anniversary for the expo that is held in Columbus, OH annually, but for me it was my first time! I was really looking forward to going because I heard that it’s a fun time and you get a lot of great samples and can try a bunch of protein bars, fitness equipment, and shoes out, as well as meet a bunch of fitness “celebs”.
I forgot to purchase tickets in advance, so I was stuck paying $15 at the door. (Advanced tickets are $10 online). Kinda pricey…but I figured it would be worth it. It was sooo incredibly crowded. I’ve never been elbowed or body checked by that many full grown men in my life and all without a single apology. Okay, maybe an apology for every 20 bumps but STILL!
It was pretty frustrating so my boyfriend and I decided to get in line for bodybuilding.com’s booth because we knew we’d get some free samples. The line took TWO AND A HALF HOURS!!! That’s worse than an amusement park ride! GEEZ! They only handed out two samples, definitely not worth the long wait. But then suddenly at the end of the line, Mario Lopez appeared! I’m a huge Saved by the Bell fan (Team Zack) and so I geeked out hardcore. Getting a picture with him was literally the ONLY reason I wasn’t completely pissed that I had waited in such a long line for hardly any reward.
(Me, Mario Lopez, and my boyfriend)
I got a bunch of other samples from various booths and also got to meet Amanda from Biggest Loser season 8 (my FAVORITE season ever!). She was so sweet and took a picture with me. By the way, I’m veryyy pale but compared to all the spray-tanned girls and guys at the Arnold I was practically a ghost! Sheesh!
(Is that man trying to eat my head??)
The two things I sampled at the actual event and liked the most were both products from OhYeah! Nutrition. One was a protein bar with m&ms that hasn’t been released yet and another was their protein chocolate milkshake (lactose-free)! It tasted delicious, not super heavy (which I hate), and didn’t have that much added sugar!
All in all, I was pretty disappointed with my experience since I paid 15 bucks to get in. It was very crowded until about an hour before the event closed. My feet were DEAD due to walking on the hard concrete floors. However, it gave me a lot of motivation to keep working hard in the gym and really inspired me to maybe one day become an amateur fitness competitor, or at least have the body to be able to compete! Also, I’m glad I get to try out a bunch of samples so I know what I want to order on my next visit to the bodybuilding.com online-store! Despite my disappointment, today I woke up wishing I could go back and do it all over again. I’m crazy :)
Have you ever been to the Arnold? If not, have you ever been to a fitness expo?
1. Eat lean protein at every meal! Athletes are more successful at losing weight with a diet that is 35% protein than a diet that is 15% protein. Protein preserves lean muscle while controlling appetite. Try poultry, fish, beans, lentils, tofu, quinoa, yogurt.
2. Eat a meal within an hour after running! Eating during this prime recovery window will aid in recovery and make high-fat snacks less tempting later on in the day.
3. Don’t skip meals or planned snacks! Skipping almost always leads to excessive snacking, especially on unhealthy foods.
4. Stay hydrated before, during, and after running! Often times people perceive thirst as hunger, drinking a glass of water when you begin to feel hungry can help you figure out if you actually need to eat or if you’re just dehydrated!
5. Eat food, don’t drink it! Drinking a glass of fruit juice won’t fill you up as much as eating the real fruit will. Plus, the real deal probably packs more fiber and takes longer to consume!
6. Avoid fast food! People who have lost a significant amount of weight and been able to keep it off for at least a year have one thing in common: most of them only eat fast-food for one meal a WEEK.
1. Eat Before: If you’re heading out for an hour or more, you should eat at least 30 minutes before you run!
Suggestions: whole-grain cereal with milk / honey on toast / oatmeal / bananas and peanut butter / fruit and nuts / granola / energy bars
2. Or Sip Something: If you’re not hungry enough to eat and only running 2 or 3 miles, you can substitute your pre-workout meal with a half serving of your favorite drink, preferably caffeinated!
Suggestions: black coffee / energy drink / diet soda
3. Carry Candy: If you’ll be running 75+ minutes, you’ll need to refuel during the run!
Suggestions: gummy bears / jelly beans / dried fruits and nuts / GUs / energy gels and bars
4. Drink While You’re Out: For runs <45 minutes, stick to water. For longer runs, be sure to drink a sports drink!
Suggestion: A diluted sports drink, ex) 1/2 water, 1/2 gatorade
5. Run to the Fridge: After you exercise, try to refuel within the “glycogen recovery window” (30 to 60 minutes after your workout is complete). This is when your body needs the nutrients in order to repair muscle tissue and replace glycogen stores! Eat something that’s mainly carbs but still has a little fat and protein as well.
Suggestion: smoothie with banana, berry, honey, and soymilk + 1/2 a tuna sandwich
6. Pour Chocolate: If you’re not hungry enough for a full meal after your run, drink chocolate milk instead! It has the perfect carb:protein ratio for a post-workout snack.
Suggestion: regular chocolate milk / hot chocolate made with milk / Carnation Instant Breakfast
7. Carb Up: Complex carbs are the perfect choice the night before a long race or a difficult workout.
8. Be Wary: Try to avoid products like meat, dairy, high-fat foods, and fiber too close to your long run.
9. Be Boring: Don’t try any new foods within 24 hours of your race!
10. Then Have Fun!: Eat whatever your heart desires after your super long run! You deserve it!
(Adapted from Runner’s World)