Monday, March 31, 2008

LOCin it up!!

My daughter Sarah and Brendan being way too cool on Easter. Its been a while since I blogged, so again I have some catching up to do. I've still been training hard, and seeing results. Here's my week of training....

March 22nd: 4x5k within 23 - 25 minutes each round....getting faster.
18:56, 18:39, 19:49, 21:30.....these were hard!! The 5-15 minutes
rest between 5k was not enough, but great!
March 24: AM: Treadmill Tabata 12% grade, 9.0mph 20 sec on/10 sec off x8
PM: "Nancy" 400 meter run/15 over head squats x 5 rounds @ 65#
I never did this WOD before - my finish time was 17:38. Now I can do it
faster next time.
March 25th AM: 4x400 - 2x 1k ( 1:18, 1:17, 1:23, 1:25 - 4:11, 4:15)
PM: Tabata Treadmill 12%grade, 9.0 mph

March 27: AM: Front squat 5-5-5-5-5
PM: Ran 5.5 miles easy pace using POSE on treadmill. Not in my schedule, but
needed a stress release :)

March 28: OFF!

March 29: 10k time trial...

March 30: AM: WOD
15 kb swings, 30 double unders how many rounds in 20 minutes ? I got
in 11 rounds.
March 31: AM: "Fran" 21-15-9 65# thrusters and pull ups
5:31!!! New PR for me!!! My last time was 6:21.

So- that's my training. I'll post this week as well. Brendan and i have started the Eat - Clean Diet - we Zone it. The recipes taste way better, and it's so zoned, just have to tweak the measurements a little. We purchased coolers, and containers so we can pack up our daily food and it makes it impossible to fail. The new meals I have been preparing are so yummy - give this one a try for breakfast:

Cottage Cheese With Apple Butter
1/2 cup cottage cheese
2T sugar free apple butter
2/3 sliced banana
2teaspoons sunflower seeds.

Make sure to measure all ingredients out so you stay in the Zone. I made this a perfect 2 blocker for me, and added more for a 3 blocker for B. He LOVES it! You can buy the cookbooks and start eating clean. Personally I LOVE eating raw, mostly veggies and fresh fruit, lean meats, unsalted nuts.....having a full refrigerator with all the colors of nutrients makes me happiest. Silly, I know - but it makes me feel healthy and preparing live food for Brendan gives me a satisfied feeling of accomplishment......

Here's another recipe for breakfast that we have almost every day around 6am after our first clients.

2/3 cup cooked steel cut oats
2 hard boiled eggs, sliced up and stirred in the oats
6 cashews
Perfect 2 blocker!! For Brendan I add another 1/3 cup oats, and 1/2 cup blueberries and more nuts.

I'll try to post more recipes as I discover them. I know my client Lissa wants to know :) So...have a great day.!!
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1 comment:

GB said...

Shari your new running PRs are incredible. That 4 x 5K workout looks killer and those times are just phenomenal. I hail you!!!!

And congrats on the new 10K time trial too. Wow, girl, you are smokin' fast.

I take it no more injuries??? Way to go!