This morning I woke up and was BEAT! To be feeling at my peak, I need seven and a half hours of sleep (no more, no less). Last night I probably got about six. I went to bed late, first of all, but then also tossed and turned for a while. My body is used to going to bed at midnight and waking up around 7:30… and I have to wake up at 5:30 for work every morning. It was rough. Hopefully my body will correct itself and I’ll fall asleep easily tonight!
This morning’s breakfast was a repeat of yesterday: whole wheat wrap with 1/2 banana, 2 tbsp PB, 1 chopped date, and cinnamon.
Then, pre-workout I had the other half of the banana and half a Chocolate Brownie Clif Bar.
Even though I was pretty tired, I was glad to get back to my lunchtime workout routine! I started out with a 30 minute tempo run, which was the first one I’ve ever done. Hal Higdon describes tempo runs as so:
“This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the “Thinking Runner’s Workout.” A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.”
I started by running for ten minutes at a speed of 5.5 mph, then when I reached the ten minute mark I punched it up to 6.0 mph. Each minute I increased the speed by .1 mph until I reached 7.0 mph, then decreased by .2-.3 each minute. Once I hit the 25 minute mark I hit the cool down button. My run went pretty well! I can definitely see my speed increasing the more of these I work on!
Then I met my trainer for a 30 minute session. We started with 15 minutes of core work, which was, as always, super tough. Then he set up a circuit workout for me of suicides (remember those for gym class? Set up straight line of about four markers and sprint from start to the first marker, then back to start and to the second, and so on), 30 kettlebell swings (15 per arm), another set of suicides, and 25 push-ups, to be done twice consecutively. I was skeptical at first, especially since I was already tired from the beginning of my workout, but I went with it… and I did it. Seriously. I did 2 sets of 25 pushups with CORRECT FORM, meaning I did 50 REAL PUSHUPS! It was unreal. I’m stoked. I’ve gotten so much stronger over the past few months. Sometimes the scale sucks and it doesn’t always show you the numbers you want, but your hard work will give you results. Look for these small milestones in your workouts and you’ll get motivation to stay on track!
After my workout I was feeling great and came back to the office for a repeat of yesterday’s lunch, a waldorf chicken wrap.
And then broke into my snack around 3:00, the other half of the Clif Bar and 1 oz of almonds.
When I got home I was starving, so I fixed myself a yogurty bowl of ~1/2 cup of 0% fage, 1/2 chopped apple, ~2 tbsp of dried cranberries, and 1/2 tbsp of agave.
Ok, I’m going to throw together some dinner and head to church for Ash Wednesday. “See” you all later tonight!