Week 8 Day 5…

I DID IT!!!!!!!! SUCCESS! I completed the 9 week running program as of this morning!! Wow. I am so proud of myself for sticking to it and actually seeing it through!! It has been a complete game changer, the running, as well as the working out 5 days a week. It has totally revolutionized my lifestyle. Because working out 5 days a week and running 3 days a week is now my lifestyle. My routine. This was not just some gimmick, this is what happens now in my life and I will be continuing it! I am feeling great and I have this new lifestyle to thank for that! I strongly recommend it to anyone. It’s life changing! 🙂

I will be heading off to Cuba way early Monday morning, and this is a great send off!! I am posting early and keeping this post relatively short as I have work and last minute errands to run in the next little bit, but I had to post and share the good news!! Here is what went down today!

Cardio:            Time   Distance   Pace

C-5K Wk 9        40min      5.6km         6mph

A ton of city walking.

Walk to work    42min    3.2km

I am signing off now And will be lounging on a beach for a while!  I will try to run while I am in Cuba!! No promises but that is the intent! 🙂 Beach here I come!!

🙂

Cheers,

K

Week 8 Day 4…

Hi All! Feeling a little tired today I am not gonna lie! I think it is the weather. I think the weather is also making me crave junk food. BOOO. Also got a twinge of pain in my knees, hoping that will pass! Here is what went down today:

Strength Training

Exercise Type:           Weight              Sets         Reps

Leg Press                               lvl 6                    3                 15

Thigh Press                                                        3                  20

Lower Back Bends               lvl5                     3                 15

Arm/back pull downs         lvl4                   3                 15

Ab Crunches                                                       3                20

—Post Workout Stretch—–

Walk to work                       3.2km

Walk home                           3.3km

Breakfast: poached eggs, Canadian bacon toast, half grapefruit.

Snack: Smoothie rice crisps

Lunch: Salad with Tuna, field greens, almonds and Goat Cheese. bowl of fruit.

Supper: chicken with whole wheat penne, tomato sauce and garlic bread. glass of wine. mini eggs.

Cheers,

K

Week 8 Day 3…

Hi there! Here is what went down today!

Cardio:            Time   Distance   Pace

C-5K Wk 9        40min      5.6km         6mph

Walk to work    42min    3.2km

Walk home        42min     3.2km

Excercise Type         Sets      Reps

Abs                                         3             20

Breakfast: Oatmeal with blueberries, half a grapefruit. Large ice coffee.

Snack: Smoothie, rice crackers.

Lunch: Salad with Tuna, field greens, goat cheese and almonds.

Supper:Salmon and asparagus with rice. mini eggs.

Cheers,

K

Week 8 Day 2…

Hi all! Shitty day here today I must say. My spirits are low and I am soo annoyed with the weather. But next weeks trip is occupying my thoughts and I am trying to just focus on that! I can’t believe it’s almost time to go!!! I have to stop talking about it I am actually too excited. Here is what went down today:

Strength Training:

Exercise Type:               Weight        Sets              Reps

Arm lifts w/squats                  5lb                3                     15

Shoulder Shrugs                    10lb               3                     15

Arm Raises                               5lb                 3                     15

Bicep Curls                               8lb                 3                     15

Bent over Back Rows           8lb                 3                     15

Chest Flies                                8lb                 3                     15

Ab crunches                                                    3                    20

–Post workout stretch–

Breakfast: Two pieces of multigrain toast with all natural PB, jam, a grapefruit a glass of chocolate soy milk, a cup of tea.

Snack: PB and Banana smoothie.

Lunch: Left over ham and scallop potatoes. mini eggs.

Snack: Bowl of mixed fruit. rice crisps.

Supper: Chef bor yar dee! (I can’t spell) and french bread. 1 cookie. Fail, but i reallly wanted some comfort food. Not the worst choice! could have had chicken fingers and fries! or pizza. but i did not!!! 🙂

Second last run of the official program tmrw!!! I plan to keep running after the program is done!!! see you then!!

Cheers,

K

Week 8 Day 1…

I did it! ran my 30 min straight today with very little trouble! watching tv certainly helps take my focus off and makes the time go by faster! Hoping when I go early wed morning the gym is empty so I can watch tv again! haha. I get bored with the news channel in thee mornings. Well two more runs and the program is officially completed!!! I can’t believe it nine weeks almost down! I am pretty proud of myself I am not going to lie! 🙂 🙂 🙂 Here is what went down today:

Cardio:            Time   Distance   Pace

C-5K Wk 9        40min      5.6km         6mph

a lil city walking!

Breakfast/Brunch: 1 piece of pizza and a bowl of mixed fruit.

Snack: Piece of toast with cheese.

Supper: Easter Monday supper of ham, scallop potatoes and steamed asparagus. tea and a cookie.

CUBA IN ONE WEEEK!!!!

See you tmrw!

Cheers,

K

Week 7 Day 5…

Hello all! A little bit of a Friday/Saturday combo post here today! Went to hit the gym yesterday and of course since it was a holiday everyone was off and in  the gym! treadmill was not free so I had to save my run for today and it was awesome!! went really well and went super fast and I did great with it! last 3 mins were a little hard but overall it was great! not really that hard at all! yaaay!! next week is the last week! Can you believe it??!!! So crazy!! Then i go to CUBA!!!!!!!!!!!!!!!!! AHHHHHHHHHHH!!!!!!!! When I get back I will begin taking my running outside and try to get that on the go! fun times! Here is what went down Friday/Sat:

Cardio:                     Time    Distance   Pace

C-5km run wk8        38min     5.3km        6mph

Walk to work            42min       3.2km

Walk home                42min       3.2km

Breakfast: Big healthy brunch! Oatmeal with blueberries, maple, pecans and soy milk. Piece of multigrain toast with all natural peanut butter. Bowl of fruit!

Lunch: Canadian bacon and scrambled egg wrap with lettuce and light mayo. Half a banana, glass of chocolate soy milk.

Supper: baked potatoes and glass of wine. (Easter eggs too! 🙂

see ya monday!

Cheers,

K

Week 7 Day 4…

Hello y’all! Well the sun has decided to show its face here today. That being said it is still windy and cool. Cuba cannot come fast enough!!!!!! Got up early this am hit the grocery store and gym and home by 9am! Not bad, not bad at all! Here is what went down today:

Strength Training

Exercise Type:           Weight              Sets         Reps

Leg Lifts                                 lvl4                     3                15

Leg Press                               lvl 6                    3                 15

Lower Back Bends               lvl5                     3                 15

Bent over rows                      8lb                     3                 15

Arm/back pull downs         lvl4                     3                 15

Ab Crunches                                                     3                 20

—Post Workout Stretch—–

Walk to work                       3.2km

And walking around the city a lot today!

breakfast was oatmeal, lunch was scrambled egg and cnd bacon wrap, supper was a coffee a smalll bowl of chili and crackers with hummus!!

plus glass of wine at end of day!

quickie post bussssy!!!

Cheers

K

Week 7 Day 3…

SUCCESS!!! I DID IT!! I completed my 28min run!! Phew! It was hard but I got through it fairly well without any major incident. Last 3 mins were for sure hard but I powered through. Still got a stitch for the last 8-9 mins but I powered through. It was not totally vicious as they have been. SO I am for sure going to emphasize that going first thing when you wake up is key. I think that was part of the problem with Monday, in addition to not feeling 100%.  As per my usual routine I get up hit the bathroom, change, have some water and hit the gym. Going b4 breakfast and right after wake up, at least for me works best. I find it best to do it on an empty stomach and it really does help with the wake up process.

I am very excited to have gotten through this after Monday’s set back, and now I know something was up with my body Monday and it could just not handle it. I am going to carry on with the last 28 min run on Friday and I think I will just start off week 9 on Monday as per usual and see how I do!  Also when I looked at the Treadmill after my cool down walk I had hit the 3.3 miles mark which is 5.3 km!!!!! So I am basically there! Next week contains 3 30 min runs and that is the end of the program! I will officially be a 5km runner on Treadmill! Plan is After my Trip to Cuba to start running outside once the weather gets better and work on street running conditioning! Here is what went down today:

Cardio:              Time   Distance  Pace

C-5k run wk8     38min    5.5km          6mph

—Pre and Post workout stretch—

Walk home         42min          3.2km

Breakfast: Oatmeal with blueberries, pecans, honey and soy milk.

Snack: Smoothie, with mango,blueberries, water and soy milk.

Lunch: Turkey sandwich on whole wheat with lettuce, light mayo, mustard and pepper. Mr. Noodles soup. An apple.

Snack: Earl Grey tea with soy.

Supper: Scrambled eggs, lean Canadian bacon in a whole wheat flax wrap. Two fork fulls of cheesecake, glass of chocolate soy milk.

Pretty good day! See y’all tmrw!!

Cheers,

K

Week 7 Day 2…

Well today was a good start. Went to the gym and got through my arm workout a OK. Not really sure what was up yesterday. Hoping tomorrow will fair much better with second run of the week!! Also at breakfast my roommate came in and bought me flowers!! It was so sweet. She said she was super proud of what I was doing and that it was hard to get up and go to the gym everyday. 🙂 It was a lovely lovely pick me up after yesterday’s set back!!! 🙂 I love fresh flowers and am getting revamped to tackle tomorrows run. Cross your fingers for me! Here is what went down today:

Strength Training:

Exercise Type:               Weight        Sets              Reps

Arm lifts w/squats                  5lb                3                     15

Shoulder Shrugs                    10lb               3                     15

Arm Raises                               5lb                 3                     15

Bicep Curls                               8lb                 3                     15

Bent over Back Rows           8lb                 3                     15

Chest Flies                                8lb                 3                     15

Ab crunches                                                    3                    20

–Post workout stretch–

Breakfast: Oatmeal with blueberries and pecans and a little maple. Cup of coffee with Soy milk.

Snack: Smoothie, with blueberries, mango, strawberries, soy milk and water.

Lunch: Chicken and tomato sauce over whole wheat pasta. Watermelon for dessert/

Supper: Shrimp stir fry with basmati rice and lots of veggies. Glass of chocolate soy milk.

Good day! Tomorrow is try number two to complete my 28min run. I am scared. wish me luck!!

Cheers,

K

Week 7 Day 1…

Well slight delay, yesterday was not great so I neglected to post. Today will be a double post kind of day. I was not feeling so hot and had my first set back in the running program since I started. I was super upset. I spent most of yesterday asleep as I was just exhausted. So I delayed my run till later in the evening and I think that was partly to blame. I was 7 min short of running my 28 mins. My body just crapped out and I could not go on. Usually when it’s shutting down I can still push through but whatever it was yesterday that was not going to happen. I was a little lightheaded and dizzy and I just knew I had to stop. Even after I got out of the shower I was seeing spots and dizzy and had to lie down so something was clearly up. I kept seeing it as a failure but those around me said that it was not. Sometimes you just have to listen to your body and that is really important. We have to learn to listen to our bodies and not just adhere to a schedule. While I was down yesterday and still a little disappointed today, I am not going to let this get me down and will be eager to succeed tomorrow morning. Here is what went down yesterday:

Cardio:              Time     Distance    Pace

c-5k run wk8      33min       4.5km        6mph

Breakfast: Oatmeal with blueberries, pecans and tiny bit of pure maple.

Lunch: Cheese and Crackers and glass of soy milk.

Supper: Chicken with garlic tomato sauce and whole grain pasta. Watermelon for dessert.

Hopefully tomorrow will bring better results with running!!

Cheers,

K