Weekly Workout Recap (11/16)

Hey there!

Happy Monday to you!

How was your weekend?  Mine was great.  We had very nice weather in Boise (for mid November) and we made sure to get out and enjoy it with some extra dog walks.

Weekly Workout Recap

Monday: Body Pump plus 2 mile sprint workout on treadmill

Body Pump

Tuesday: Plyo Fix Extreme and 3 mile dog walk

Weights

After workout selfie

Wednesday: 4.9 miles @ 9:45 average pace

Snow on the mountains

Thursday: Body Pump plus 2 mile sprint workout on treadmill

Friday: 6 miles on the treadmill @ 9:25 average pace

Clubhouse run

Saturday: 45 minutes on indoor bike trainer

Trainer

Sunday: Foothills Trail Run 5.5 miles @ 9:54 average pace

Pace

Total Miles: 20.5 miles

Week in Review:

Strengths Last week went well with my workouts.  I got in two Body Pump classes plus two sprint runs on the treadmill.

WeaknessesLow running mileage and didn’t get in every 21 Day Fix Extreme workouts

Goals for Next Week – 21 Day Fix Extreme workouts everyday, 25 running miles total

I actually decided to cancel my gym membership on Sunday.  I am going to make use of the community center gym, my indoor bike trainer, running outside and all the great 30 minute 21 Day Fix videos while saving money and time driving to the gym.

Since I made the decision to do IMCDA next year, I am working on getting a base training schedule for the rest of this month and December.  That will include lots more biking on my trainer because I want a good solid base of 90 minutes before I start really ramping up the training.  IMCDA is next August!

How were your workouts this week? 

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Snow capped mountains (day 4)

Hi there!

Happy Fridayeve!  Yes, I know I’m not working yet so why be excited?  Well, I love Friday’s at home with my hubby.  Usually on the couch with the dogs and watching a movie which is one of my favorite places.

I went to Body Pump this morning then did 2 miles of HIIT on the treadmill.  I have this awesome 20 minute workout that I do which makes the time fly by.  After coming home, showering and making lunch the dogs and I went for a walk.

Snow on the mountains

Dog Walk

Reminders to stay successful in this journey

  • Meal planning
  • Workout planning
  • 21 Day Fix Extreme planning

Day 4

Workout – Lower Fix Extreme was on the schedule but I did a 1 hour Body Pump class instead

Body Pump

Breakfast – Oatmeal and apple (1 yellow, 1 purple)

Lunch– Shrimp and broccoli leftovers (1 red, 1 yellow, 1 green)

Dinner After

Dinner -Asian pork spinach salad (1 red, 2 green, 1 orange)

Dinner before

Dinner after

Snack – Peanut butter and dark chocolate chips (1 blue)

Want to join me for the next challenge to clean up your eating and workouts? Click HERE!

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Eggplant tacos

This morning I got up early ready for Body Pump.  I also ran sprints on the treadmill for 20 minutes before the 6am class.  Unfortunately, I really felt it in my legs…..that I have’t done sprint work in a long time.

sprints 10.23

After showering, I made a latte and got ready for work.

latte

Today actually went by pretty fast considering I had a 4 hour Continuing Professional Education (CPE) webinar.  Then after class several coworkers helped me reorganize my office.  It looks so much bigger now and I’m excited to organize it tomorrow.

For dinner, I put together something new while Steve mowed the yard.  I bought an eggplant a little over a week ago and was getting worried that I would let it go to waste before using it.  We have tons of tortillas in the fridge and I had planned to make fish tacos for tonight.  To bump up the veggie factor (plus use up my eggplant) I sauteed the eggplant with some Trader Joe’s frozen pepppers.   veggies

Then I added taco seasoning to a fillet of salmon and baked it for about 25 minutes. fish

Eggplant salmon tacos.  These were different than our usual tacos but super tasty!final tacos

If you like eggplant, what’s your favorite recipe?

Thanks for reading!

Sheena

 

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Wedding Wednesday and getting back on track

Hi there!

This morning I work up feeling better and a little more rested so I went to the apartment clubhouse for a mile warm up.  weather - USEIt was freezing outside so I was glad to get the blood flowing before going to the gym (gym doesn’t open until 5am – boo) and running my 20 minute sprints workout.  I was able to run 2.64 miles in 20 minutes for an overall pace of 7:35.  sprints - USEMuch better than Monday that’s for sure!

I decided not to load super heavy for squats and lunges during class since I plan to run 13 miles tomorrow morning and the goal is 20 seconds faster than marathon pace so about 8:49 overall.  I came across this article this morning and got excited because I am already incorporating some of this with my Sunday long runs and Thursday mid-length runs.  In all honesty, I started running faster then having a walk break for a minute or so each mile to beat the boredom on the treadmill.  I also continue increasing my pace about every 4-5 miles to also help with boredom plus I want to train myself to speed up as I get closer to the end.  Also for any of you getting ready for some spring races here are some tips.

Protein recovery shake Shake - USE

Sweet potato and banana “oatmeal”

SP oatmeal - USE

Spaghetti squash with turkey meatballs for lunch Sqpagetti squash - USE

Afternoon snack Silk - USE

Sorry, not trying to avoid Wedding Wednesday but so far I still need to get the big things out of the way.  Like booking the caterer and photographer.  Any advice how to choose?  I grew up in the area I am getting married in but it’s really hard to not be able to meet with them in person.  I have been relying heavily on the knot website to keep be organized with checklist and things like that.  Although I think I had about 80 things overdue yikes!

Maybe I should just pick 3-5 things for each weekend that Steve and I can work on together and check off the list.  I love checking off lists, seriously I make so many so I feel more accomplished checking things of.  That and I can’t remember anything right now.  The budget is always in the back of my mind though, it’s the accountant in me.  I can do numbers just fine!

Question of the day:

What’s some wedding planning advice you can share with a time strapped bride-to-be?

Thanks for reading!

Sheena

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Wedding Wednesday 2/19

Hey there!

This morning I was all psyched up for body pump but it was cancelled.  Bummer!!  I guess they posted it on FB last night but I missed it.  So I did my 20 minute sprint workout at an overall pace of 7:38 for a total of 2.62 miles.  TM - USE

My goal is to run 3 miles in the 20 minutes.  I hope to meet that goal my the end of March.  I will have to shave off another minute per mile for an overall pace of 6:40.  For me that’s really fast.

Since body pump was cancelled I decided to do the elliptical for 30 minutes because I didn’t want to log extra miles running.  I’m trying to really stick to plan to avoid injury and running burnout.  Elliptical - USE

I wasn’t super hungry this morning so I had some Almond Dream yogurt and lots of coffee for breakfast.  yogurt - USE Coffee - USE

By 11ish I was very hungry so had some salad and chicken quinoa soup….sorry no picture because I ate it too fast…..

Then had some trail mix for an afternoon snack and a small chocolate fix.  The chocolate chips in it are a life saver sometimes!  Trail Mix - USE

For dinner I ordered a “salad” through work since I was staying late.  It’s very nice that work orders dinners for us so that we don’t have to take time to go get something or have to pack both lunch and dinner but will they ever get mine right?   Here’s what I got…. Dinner - USE

The place is similar to Chipotle and they gave me a bowl with chicken and rice.  No salad or veggies.  What the heck.  I don’t think they have got my dinner order at work right once yet in two weeks but this one takes the cake.  Who confuses rice for lettuce?  Oh well I ate the chicken and will have more veggies tomorrow.

Wedding Wednesday will have to be postposed.  I had no time to research any wedding tips and I made no progress this week myself.  Stay tuned though for next week!

Question(s) of the Day:

What do you do to keep organized when work/life gets so busy?

Thanks for reading!

Sheena

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Fun Time Friday 2/14

First off Happy Valentine’s Day!    V Day 2 - USE

If you have a Valentine show them some love with something that makes them very loved and special (and it doesn’t have to be expensive….I asked for headbands).  If you don’t have a Valentine this year, don’t let it ruin your day.  Do something nice for a friend, a family member or heck even buy coffee for a stranger.  It’s amazing how a simple thing change really make someone’s day better.  I’ve even tried to smile more or wait longer to hold open a door for someone.  Nice things add up and people usually pay it forward when they are treated better by others.  pay it forward - USEThis morning started off with a 20 minute sprints run (2.53 miles at an overall pace of 7:54) followed by body pump class.  In case you have never taken a Les Mills Body Pump class it starts with a 5 minute warm up followed by roughly 5 minutes of squats, chest, back, triceps, biceps, lunges (which includes more squats), shoulders then ends with abs and stretching.  After all that, you have completed about 800 reps!  It’s a great class and I increased my weights for all areas except for shoulders and triceps.  Those are my challenge areas and I just feel so weak in those areas.  Those will be my focus the next couple of weeks for sure.

Fueling up with a berry protein shake and coffee!Protein - USE

I put together a Cooking Light Jambalaya last night so that dinner would be easy and almost ready for this evening.  It’s a delicious dish and super easy except it does involve a lot of cutting.  Jam 1 - USE Jam 2 - USE Jam - USE Jam 4- USE Jam 4 - USE Jam 6 - USE

My Fun Time Friday was enjoying dinner and spending time with Steve’s parents.  They came down from Wisconsin to pick up the dogs so they can doggie sit while Steve is out of town next week and I’m busy working crazy long hours.  I’m so thankful that they can watch them while we both are gone/busy.  Thank you!  We are all sitting by the fire and watching the Olympics.

And of course some Valentine’s Day goodies!  From Steve….roses - USEI asked for these….hey a runner girl needs lots of headbands! Gifts - USEChocolate….ANY girl needs these! Chocolates - USE

And some goodies from my Mom! present -USE

Idaho necklace from Idaho Silver, yep I love Idaho!

necklace - USE

And more chocolate!  Thanks Mom!! presents from mom - USE

 Enjoy the rest of your Valentine’s Day evening!

 

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