Meals and Workouts for 5/23 through 5/25

I have been MIA this weekend! Well not really. I've been enjoying the weather and getting a tremendous amount of household chores done.

My diet over the last few days has been on point with the exception of race day Saturday, 5/23. I actually had a cinnamon raisin bagel after I ran! That's right people! I couldn't tell you how long it's been since I've had a bagel but I will say my jaw was killing me from all that chewing! Later the same day I went to a bbq and had ribs and chicken and all the sides baked beans, macaroni salad and even dessert! I certainly woke up Sunday morning a bloated mess.

I got up early on Sunday morning to head over to the gym but someone forgot to get up to open the gym! I was pissed! I headed home and did this circuit:

dumbell squat
push up
standing shoulder press
inverted row
reverse lunges

I sort of made it up and did 8 reps for 6 rounds. I didn't even have my watch but I think it took about 20 - 25 mins. I also didn't plan for this workout so didn't write the weights in my notebook. I did 5 mins on the bike to warm up and 5 mins on the bike afterwards plus stretching.

This morning I headed over to the local high school track for some intervals and stairs. I would have done sprints but I think my legs are still recovering from the race!

I will be doing my weekly update in a post later today (hopefully). I hope everyone is having a great Memorial Day weekend!


Here's a pic of me and my sister on race day. I'm the one with the visor!

Recap of Spring Lake 5 Mile Run

So the race is finally over! This race is the Saturday of Memorial Day weekend every year and it's a favorite here on the Jersey Shore. This year there were 9,500 participants. Registration opened on February 1, 2009 and was filled up by February 10, 2009. It's been around since 1977 and it's been listed in the country's top 100 races in Runner's World magazine. If people can't run, they even sell their bib numbers on craigslist! My official time was 52:02 which is not terrible although not my best time.

It took us a few minutes just to get to the starting line because of the amount of people that run the race. Then it was elbow to elbow until about mile 2 where it started to break up a bit. We did stop once for some water and my ipod earphones got unplugged so I had to stop and fix those. There were so many types of people of so many ability levels and ages, it is hard not to get inspired. All along the race route family members, people living in the neighborhood, and even the fire department came out to cheer us on! My sister and I ran together until the end and I sprinted the last 1/4 mile I'd say.

They give out a t-shirt and a glass to every registered participant. I've been drinking out of my 2002 glass for a few years now. It was definitely time for a new one. I say I won't run again but I most likely will. I would love to run it with my son and daughter one day!

My History of The Spring Lake 5 Miler

Running this race came about in 2001. I was working for a gas company and one of my co-workers ran the race every year. I thought it would be a great idea to train for it! So me an another co-worker decided we would run during lunch a few days a week to train for it. Enduring shin splints and every other ailment and despite my best intentions I never ran the full 5 miles before race day. To make matters worse, my co-worker/ training partner never met me at the starting line like she said she would! I was forced to run with my sister which is not a bad thing. It's just I wasn't used to running with her. I wanted to stop many times and give up but she wouldn't let me. I finished the race in 52:36. Not terrible! I was hurting pretty bad though. I couldn't get off the couch for the rest of the day. Just to give you all a great laugh I even have a picture. Yeah that's me with my eyes closed and looking like I would die. There's my sister next to me looking like it was so easy!

Well, in 2002 I was going to redeem myself. I obviously thought running a 5 mile race would be so easy. Maybe for some but running doesn't come easy for me. I really have to work at it. I watched what I ate and really dedicated the time. I ran 5 miles several times before race day. I even got a few more people from the office running. We had a group of 4 or 5 that would run during lunch. It wasn't long before there was an office competition. Who would run the fastest? Nobody put their money on me. That was their mistake! I ran it in 46:00. Here's a great pic of that! I'm such a pro, I'm checking my watch!

Many years had passed. I had knee surgery. Then I had my two children. Over the holidays I decided I wanted to run it again. My sister said she would do it with me and I thought that was a great idea. About 7 weeks ago, my sister fractured her ankle in a freak accident. She was sitting in a chair and her foot fell asleep. When she went to get up she heard a pop and there was her fracture! Weeks have gone by and she only started training for the race 2 weeks ago! She is a runner though and your body does remember so she has that on her side. So tomorrow I'm going to run with her and push her if she needs it because she did that for me so many years ago. That's what sisters are for right?

If it wasn't for her I may have given up. I may have told myself I couldn't do it and quit. Where would I be now? I may not be the positive minded person you all know!

You CAN accomplish anything you put your mind to!

Workout and Meals 5/22/09

Well folks, down to the final stretch! I'm ready as I'm ever going to be! Today was a hectic day. I wanted to make a few recipes so I can relax a bit this weekend so that meant doing a little food shopping and prepping. I am breaking tradition with the night before the race meal but it was 88 degrees here today. Not really in the mood for pasta and meat sauce. Here's how the day played out.

Meals
a.m. - workout
1. immediatly following syntrax nectar w/ 1 tsp glutamine
after shower - green drink w/flax oil, cup of organic coffee with 1% organic milk, organic sugar

2. 1 c pomegranate kefir w/a scoop miracle reds, serving of fruit and nut crunch

3. 2 egg whites, 1 egg w/black bean avocado salsa on top, a pear

4. raw sugar snap peas and cauliflower w/ 3 tablespoons hummus

5. 1/4 c black bean avocado salsa w/a few baked tortilla chips, turkey burger (no bun), dill potato salad (http://www.foodnetwork.com/recipes/ina-garten/potato-salad-recipe/index.html), steamed broccoli

6. syntrax nectar w/1 tsp glutamine, nut and seed crunch


Workout - MMA conditioning workout
bent over rows x8
military press x8
good morning x8
lunges x8
front squat push press x8
deadlift x8
1 minute rest and repeat

6 rounds with a 35 pound barbell for all in 23.53

Race day tomorrow then it's a whole new set of goals! Very excited!

Meals 5/21/09

I guess I don't have to set my alarm clock anymore. I woke up at 5:10 am this morning on my day off and really couldn't go back to sleep. The good news is that it was uninterrupted quality sleep which I needed. Here's what I ate for the day:

1. syntrax nectar w/1 tsp glutamine
green drink - organic kale, collards, spinach, celery, cucumber, ginger, apple, lemon juice, apple juice, flax oil, green tea

2. chobani plain greek yogurt w/scoop Miracle Reds, serving Mrs Mays fruit & nut crunch

3. 2 egg whites, 1 egg omlet w/2 tablespoons salsa, grape tomatoes, 1/2 avocado, a pear

4. raw sugar snap peas, broccoli, and cauliflower w/3 tablespoons Sabra roasted pine nut hummus (YUM!)

5. leftover turkey chili with 1/4 c rice, 1 piece raw cacao goji chunk, green tea

6. syntrax nectar w/1 tsp glutamine, nut and seed crunch

Instead of doing my regular weight workout tomorrow morning, I'm going to do the MMA conditioning workout minus the upright rows because I don't love that exercise. Also going to do front squat push presses in place of squat push presses because I am more comfortable with that exercise. I think a general conditioning circuit is perfect before this race on Saturday. Not looking for any serious DOMS before the run!

Here's the link for the MMA conditioning workout: http://buildingbodies.ca/exercise/randy-couture-workout-for-mma-conditioning/

Workout and Meals 5/20/09

I looked at my schedule this week and realized I didn't give myself a day off. Saturday is my usual day but I'm running this race. Tomorrow is looking like a great day for me to take off. I need to catch up on some sleep. My daughter was up and down last night with teething so I'm getting interrupted sleep on top of a busy training schedule. Here's how my day went.

a.m. - workout - Run 5 miles. Walked the first 3 minutes and still finished in 49.22. Nice!
1. on the way home from the gym - syntrax nectar w/ 1tsp glutamine
after shower - greens drink made with apple juice, flax oil, and green tea

2. vanilla greek yogurt, serving of Mrs Mays fruit and nut crunch

3. 2 egg white, 1 egg omlet with 2 tablespoons salsa, grape tomatoes and 1/2 avocado, a pear

4. red pepper, cauliflower, sugar snap peas w/3 tablespoons hummus, green tea

5. chipotle turkey chili made with black beans, carrots, onion, corn and fire roasted tomatoes, 1/4 c rice, piece of raw cacao, goji chunk, green tea

6. cottage cheese snack pack, fruit and nut crunch bar

Workout and Meals 5/19/09

This is turning out to be a tough week for me. The last 2 weeks have been great so maybe it's all just catching up to me. I did manage to get up this morning and get in a good workout though.

Meals
a.m. - workout
1. immediately following - syntrax nectar w/1tsp glutamine
after shower - green drink made with apple juice, flax oil, green tea

2. 1 c pomegranate kefir w/a scoop Miracle Reds, serving of Mrs Mays fruit and nut crunch

3. tuna sandwich made with red onion, light mayo with 2 slices light brown rice bread, a pear

4. large plate of cauliflower, broccoli, sugar snap peas and about 1/2 c hummus, green tea

5. 3 oz salmon, 1/4 c rice, roasted asparagus, 1 organic raw cacao-goji chunk, green tea

6. snack pack cottage cheese, nut and seed crunch

Workout
5 mins bike and pop squats to warm up

straight set
squats - 1x8, 4x6 45, 55, 60, 65, 65

giant set
dumbell push press - 1x8, 4x6 10, 12, 15, 15, 20 this is a PR for me!
incline dumbell flye - 1x8, 4x6 10, 12, 15, 15, 20
bulgarian split squat - 1x8, 4x6 10, 12, 15, 15, 20
reverse grip pulldown - 1x8, 4x6 50, 60, 70, 70, 75
push ups 5x8

straight set
deadlifts - 1x8, 4x6 45, 65, 70, 75, 75

superset
decline sit up 3x8 - 8, 10, 25
plank hold 30 seconds - 3 sets

5 min bike cool down + stretching

I didn't have my watch so not sure how long it took but definitely less than an hour. I thought I was going to put two 20 lb dumbells through my basement ceiling this morning with those push presses. I was really throwing them up! I will say it takes alot of core strength to be able to throw a heavy weight over your head.

I am happy to say that I finally got to have a tuna sandwich today! The light brown rice bread is not bad at all. It's no mushy wonder bread more like a stale bread but I forget how portable a sandwich really is. I am used to rushing all over the place to get home before lunch. I don't mind taking snacks with me but lunch is tough.

Anyway, tomorrow is running 5 miles and I'll be happy when it's over. I'll be sure to post a pic of me and my sister on race day :).