Weekly Workouts

Hi all.

I’d say “good morning,” but it’s actually seriously late when I’m writing this and I’m not in a super “good morning,” mood, to say the least. I dread the thought of morning right now.

Also, I need this shirt

my_sport_ash_grey_tshirt

But I digress…

So it’s been a while since we did my weekly meal/workout plans on here. The break was all apart of my effort to talk about myself on my blog without being narcissistic. Yes, that’s kind of an oxymoron. It’s also an art form. I think.

Anywho, here’s my workout plan for the week – complete with a new workout for you! Yay!

  • Mon: 30 min Bicep workout, 20 min plank circuit
  • Tues: 4 mile run, leg strength circuit, spin
  • Wed: NEW Arms n Abs (see below)
  • Thurs: 3 mile run, butt workout, spin
  • Fri: Shoulder workout
  • Sat: Legs and Abs; cross fit??

Heres the new workout for ya:

armandab

Let me know if you’re unsure of how any of the moves there work.

Enjoy your day!

You didn’t need to walk anywhere, right? Good.

You know when your house is colder than it is outside? Uh. I’d run around and try to warm up, but my legs hurt so bad I can’t move. Yesterday was a 3 mile run, 30 min strength circuit, and an hour of spin. Now that I’ve told you how much it hurts, heres my leg strength workout since I know you want to be in this kind of pain, too.

cantwalkworkout

How to: Medicine Ball Squat Thrusters, Stability Ball Leg Curls, Deadlifts

Pair with a 5K run and a killer spin class for optimum pain.

You’re welcome in advance.

So yesterday after spin I sat down in the student center at my school and proceeded to pull a grapefruit, a spoon, a bowl, a blueberry muffin, and a kind bar out of my bag. I saw a few guys watching me and heard one say to the other, “Dude, can’t commuters buy their  food here, too?”

Ah, a non-athlete, I presume.

Now theres totally nothing wrong with buying food at college, but it A) costs too much for me, B) is not healthy enough, and C) do you realize how many times I would have to wait in that line each day?? I eat 4 meals in the few hours I’m at school each day!

This got me thinking about other nutty things we athletes do that the sedentary world just doesn’t understand. Thus, a section on todays post entitled: “You know you’re an athlete when…”

These are my top 10– feel free to tell me what yours are!

  1. You keep an “emergency workout outfit” in your bag at all times.
  2. You know everyone who works at your gym by name because you’re the first person they see every morning.
  3. You guess the gear of cyclists you see outside based on what their RPM looks like.
  4. You’ve got a zip lock baggie full of almonds on your person at all times
  5. You’ve got athletic clothing drying all over your room (seriously, its on everything from doorknobs to lamps to chairs….)
  6. You always carry a water bottle. Always. In fact, you can’t remember the last time you used a real glass.
  7. Hence, you could map out EVERY public bathroom in your state because of all of the water you drink.
  8. Some people have New Years resolutions, you have a New Years Race Bucket List.
  9. You keep a list of songs that you can’t wait to run to when you have time.
  10. You can tell time based on how hungry you are because of your scheduled fuel plan.

Now it’s your turn- what quirky habits do you have that show you’re an athlete?

Pre-Race Meal Plan/Carb Loading

One week.

Only one week to go until I zip up my wetsuit (if it gets here in time…) and line up at the starting line.

Only one week until I’ll pedal my heart out on the bike to make up for my lack of swimming/running skills.

Only one week until the day I’ve been waiting for for as long as I can remember.

I am beyond excited and nervous.

Can I carbo load yet?

Speaking of carb loading, I learned a lot about it from this article on Runners World. It’s very consistent with what I’ve learned from studying carbs in biology and I think it has some good tips that I’ll definitely be using this week.

As you probably remember from Into to Bio, your body can use both glycogen (stored carbs) and triglycerides (stored fat) to fuel itself, but it wants to reach for the glycogen first. I remember my professor referring to glycogen as “cash on hand” and triglycerides as “stocks that take a while to trade in.”

Since the fastest way to get energy is through glycogen, thats what you want to make sure your muscles have plenty of before your race.

Random side note: Run to the Finish recommends emptying your glycogen stores and starting fresh. I think I’ll try this just to see what happens (Ill do this on Tuesday anyway– 4 mile run, 1/2 mile swim, 1 hr spin class.)

So with all that said, here are some of my pre-race plans (for meals and other stuff):

  • Replace some of the fat and protein in my diet with carbs, starting tuesday.
  • Eat good carbs that I know will digest well (sweet potatoes, rice, quinoa, veggies, fruit)
  • Limit my fiber the day before the race (sorry, fruit. Ill miss you…)
  • Get an extra hour or two of sleep every night starting now.
  • Spend an hour the day before the race stretching — other than that its a total rest day.
  • Drink a little more water than usual the day before the race.
  • Honestly, I don’t want to eat the morning of my race. I never eat before I workout and I don’t think my body is ready for me to switch it up like that.

And heres some meals I’m planning on making for the week:

snacks:

  • Energy Bar Bites (dates= carbs my tummy likes)
  • Gluten Free Blueberry Muffins (recipe to come!)
  • Apples and peanut butter
  • Hummus and Carrots
  • Guacamole (as an incentive to eat corn chips which are too boring on their own)
  • IMG_3442

Breakfasts:

  • Quinoa Granola (inspired by this from Oh She Glows)
  • Sweet Potato and Egg hash (recipe to come!)
  • Zucchini Apple Spice Muffins from Paleomg
  • Toast with peanut butter. Back to the basics.
  • Fruit Smoothies

IMG_5476

Lunch/Dinner:

Well that’s all for now, folks. If I start cooking these now, I might be done with enough time to eat them before race day 🙂