"Each FIRST training program includes 3 quality runs per week. Runners can do the three key workouts in any order throughout the week; however, the workouts should never be performed on consecutive days. FIRST does NOT promote 3 days a week as the only training for runners. FIRST recommends that runners cross-train (bike, swim, cycle, etc.) two or three days a week."
Monday - 1hr spin class
Tuesday - Key Run Workout #1 (I completed 6 miles)
- 20 minute warm-up
- 12 x 400m (90 sec. Rest Interval) - I lost count since I was watching TV and probably only did 10 intervals.
- 10 minute cool-down
I ended up completing a little under 6 miles in 1 hour. I have never stayed on a treadmill for that long and having this program really helped me. Along with catching up on all the Golden Globe gossip.
Wednesday - No Work out. I got home late and needed to clean and run errands.
Thursday - I missed my Key Run Workout #2 scheduled for today because my friend Erica came in town to stay for the night. She was in town for a conference and we went out to dinner.
I did manage to take a short run to the park with Oscar (my face just about froze off) and complete the following workout, courtesy of Bobbi over at N Her Shoes. (Taken from her Wednesday Workout Tip)
- 30 squats
- 15 push ups
- 30 second wall sit
- 25 jumping jacks
- 30 second plank
- 15 burpees
Take a 1 minute break and repeat it 2 times! It was a good one and my legs are sore today.
Friday - I plan to do my Key Run Workout #2 tonight after work.
- 2 miles easy
- 3 miles @ ST pace
- 1 mile easy
As you can see in the first week - I am already a little off track, but I am flexible. In life, things change and stuff pops up - you need to adapt. I want to use this training program as a guide to give me different treadmill ideas and if I get faster in the process - AWESOME.
To stop this post from becoming a 1,000 page novel - I am going to highlight just a few items.
Yesterday, I made a quick snack using:
- 1 flat-out wrap (multi-grain type)
- 16 blueberries (go ahead...count them in the picture below...I did)
- part-skim ricotta
- sprinkle of cinnamon
- agave nectar
Spread ricotta on half of the wrap. Top ricotta with blueberries, cinnamon and agave nectar. Fold wrap and microwave for 30 seconds. The blueberries will be oozing goodness all throughout the wrap. It was basically like a crepe stuffed with ricotta and blueberries. YUM!
This time, I started with the beet and ricotta salad. It was incredible and so refreshing.
For my main meal, I ordered the Creamy Risotto-Style Orecchiette with Pancetta, Butternut Squash, and Crispy Sage.
I was disappointed because the sauce was extremely oily - yuck. They left the fat on the pancetta which most definitely contributed to the oil factor. I had to pick around those pieces because I do not like fat on meat. Also, the small cubes of butternut squash didn't seem to be cooked properly (they were hard) and I though they should have roasted them for better flavor. The pasta was cooked to a perfect al dente, so at least they got that right.
I will go back because I love the atmosphere, they have an extensive wine list, and a creative menu. But, I will not be ordering that pasta dish again.
This morning, I got up and made Chocolate/banana smoothies using the Vita-Mix. I found a Light version of the Silk Chocolate Soymilk, which is what I used.
- 2 cups Light Chocolate Soymilk
- 1 banana
- handful of ice cubes
Voila...it made enough to fill three glasses for myself, Kevin, and Erica. I would add more banana next time to increase the flavor there.
Big Weekend in Baltimore
President-Elect Barack Obama is making a stop in Charm City on his train trip from Philadelphia to Washington, D.C.!!! Tomorrow, he will make a speech at the War Memorial Plaza before heading to DC for his inauguration. Obama is retracing the journey of his political idol, Abraham Lincoln, who also rode to his swearing-in on a train from Philadelphia.
In other news...on Sunday, the Baltimore Ravens are playing the Pittsburgh Steelers for the AFC Championship and the chance to play in the Superbowl.
It's an exciting weekend to be in Baltimore!
Happy Friday all!