7:45 AM (at the gym):
Resistance training at the gym: 2 sets, 12-15 reps of each:
- hip abductor (70lbs outward motion, 90lbs inward motion)
- chest press (70lbs)
- seated row (70lbs)
- shoulder press (45lbs and 50lbs)
- front planks (2 x 90sec)
Temperature: 9-11° C
Distance run/type: 6K (plus 2K cool down)/tempo
Clothes: Capri pants, Lululemon tank top, Adidas outer layer, Asics TrailRunners.
Feeling: Great – I wore my jacket for the first 3K or so because I wanted to play it safe in case I was cold, but after I took off my outer layer, it felt perfect.
I almost didn’t wake up this morning. I’m really falling behind on my sleep and I really need to make an effort to catch up on lost sleep this weekend if possible. Since I went to the gym yesterday to do some RT, I briefly considered skipping this morning’s session (it’s amazing how much debate can occur in the early hours of the morning) but I didn’t want to open the door to making excuses to miss scheduled work outs. So I started my day with the usual (plus a bit of some Banana Nut Muslix cereal that has now been added into “the mix”) – Kashi Go Lean/Go Lean Crunch, Fibre 1 and Banana nut Muslix cereal with chunky natural peanut butter and strawberries with organic unsweetened soy milk.
When I got to work, I had a container of yogurt and a mini bagel toasted with some cheddar cheese. The purpose of the eraser in the picture is to illustrate just how tiny these bagels are. They are seriously the best thing in the bread world since sliced bread – it seems that my cheese obsession continues….
For lunch, I had another delicious salad (getting hooked on these!) with Olive and Dill basmati rice, chopped apple, chopped grilled chicken, black olives, and mixed salad greens. I’ve also discovered a great way to transport salad dressing to work without ruining your salad (or buying a fancy salad plastic container: put them in little plastic bags (shown in picture below) that you can buy in bulk from the dollar store. This helps you to portion the amount of dressing that you want to bring, and keeps your salad crisp and fresh until you are ready to eat it!
My mid-afternoon snacks consisted of a few Ritz mini smores, a few crackers, and two cookies ‘n cream hershey easter eggs. At around 4, I had another container of yogurt and a mini toasted bagel with cheddar cheese.
I was actually able to make it to the clinic talk tonight, and I’m really glad I did because it was on Biomechanics, and I missed that talk last clinic. I learned a lot about what proper form should be in theory, and I’m pretty sure I break most of those general rules of thumb. *sigh* During our tempo run, I decided to try correcting some of the things that I was guilty of falling short of – but that all went down the drain when I mistakenly went out too hard and fast during the first half of the run, and struggled throughout almost the entire second half of the uphill run back. I finished feeling completely used up – I suppose that’s probably a good thing because tempo runs are supposed to be difficult, right?
I wasn’t in the mood for anything too heavy, so I had another salad for dinner tonight. This time, I included cucumber, olive and dill basmati rice, goat cheese, and smoked salmon on salad greens with an italian salad dressing. Delicious, delicious, delicious!
I was still feeling a little sorry for my running miscalculation, that I ended up snacking on some multigrain waffle pretzels, ketchup crispy minis, and one organic dried fig. I’m a little more stuffed than I’m comfortable with, but hopefully my body will thank me for the surplus of carbs when I’m struggling through hill training tomorrow!