Wednesday, January 20, 2010
Seirously, I was thinking a couple of days - no problem. This is WORK!! I have been a this for days (and days) and so has my co-adapter R, and still, so much to do. On the up side - its going to be fantastic!
Friday, January 15, 2010
The Aggressive Couch to 5K (3mile) Program - 4 Month
The following tables should help you get started on a simple walk/run routine. It is more aggressive. You work out three times a week at 30 minutes per session. This program takes 16 weeks and is a quicker though steady progression from the conservative program. Remember to eat healthy too. Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest.
You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, its ok to still do the 5K BUT walk during it. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week.
If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor. By using this program, you accept the RESTRICTIONS AND TERMS OF US
***Starting on week two, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running.
You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training.
Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day!
Some running essentials:
Phase I Walk/Run Month 1 Mostly Walking (Times in minutes per day)
Grand total: 313/42
Phase - II Walk/Run Month 2 Mostly Walking (Times in minutes per day)
Grand Total: 210/150
Phase - III Walk/Run Month 3 Mostly Running (Times in minutes per day)
Grand Total: 102/258
Phase - IV Run Month 4 All Running (Times in minutes per day)
Grand Total: 260
We totally splurged and shared an order of greesy, yummy garlic fries. Oh but that is not all - they served them with CHIPOTLE mayo . . . um my YUM that was good. I puzzled it over a bit and then determined to create my own healthier version. Here is what I bought:
1 small jar reduced fat REAL mayo (15 cals per tablespoon)
1 jar chipotle peppers in adobo sauce (found in the Mexican foods aisle)
Get out your food processor (or similar) and combine the entire contents of the mayo with 1-3 peppers. (I used three and thought it was perfect - the kids found it too spicy). I saved the rest of the jar of peppers and will have to come up with something creative for those I guess . . .
YUMMMM . . . I served this with chicken breast strips, lettuce, and shredded cheese in whole wheat wraps. Cant wait to try it on more things . . . . .
Thursday, January 14, 2010
So I have been inspired by my dear friend S who has been posting to Facebook this week about starting the couch to 5k program. I so admire people who take on a challenge! So I am unabashedly going to copy her!!
I have been walking on my treadmill at home already the past couple weeks and Eric and I have been trying to get out for walks together too (when the weather isn't too dismal) but having a program to keep me accountable and consistent sounds like just the thing I need! Another of my dear friends A, suggested that I should try yoga before bed to combat my insomnia so I think I may try adding that to the routine as well.
Speaking of healthy activities . . . The food I have been making at home lately has been much healthier lately too. Gone are the sweets and salts and fats and alcohol of Christmas (well mostly!) And in come the fresh juices, salads and healthy meals.
Tonight I decided to try a pork roast. Eric is not too keen on pork roast - probably because he dosen't like sauerkraut or applesauce - which is my general mode of cooking pork. So tonight I am trying something with no apples, applesauce or Kraut. Slow oven roasted BBQ pork. Sounds good right?
Here's what I did
1 4lb lean pork roast
1 medium onion sliced
1.5 cups ketchup
1/4 cup apple cider vinegar
1/4 cup water
1 teas Tabasco sauce
1 tbs Worcestershire
1/4 cup Splenda ( you could use brown sugar if you are anti-fake sweeteners)
1/4 cup Black molasses
Place the pork in roasting pan. slice onion over the roast. combine all other ingredients in a med. bowl and whisk together. pour sauce over roast and onion. bake in a 275 oven for 2-3 hours or until roast is very tender (easily pulled apart with a fork) or use a meat thermometer to make sure pork reaches desired temperature (160 internal for pork)
Tuesday, January 12, 2010
In addition to being surprised with a couple awards myself I have to say the highlight of the night was watching those I had worked so hard with rewarded for their outstanding achievements. Seriously I was puffed up like a mother hen and my cheeks ACHED from smiling so much!
I now have my personal ADA's on display in our living room. My friend J should be so very proud of her company! I know I am :)