5am start for me today! Workout this morning consisted of: 3km warm up run, Hill Sprints x8, 2km warm down run. Followed by some Light Weights: Shoulder Press 15 reps x2, Side Raise 15 reps x2, Bicep Curls 20 reps x2.
Some of my memorable eats today:
I found some time to squeeze in a little baking
Zucchini & Carrot Muffins
- 1 Cup Self -Raising Flour
- 1/4 Cup Caster Sugar
- 1 Cup Soy Milk
- 1/4 Cup Olive Oil
- 1 Egg
- 1 Zucchini Grated
- 1 Carrot Grated
- Preheat oven to 200/180.
- Combine Flour and Sugar in a bowl. Whisk Soy Milk, Oil and Egg together in another bowl.
- Stir Soy Milk mixture into Flour mixture (mixture should still be lumpy).
- Fold in grated Zucchini & Carrot.
- Spoon into prepared Muffin Holes.
- Bake for 25mins. Stand in pan for 5mins.
Yesterday’s long ass Stretching session which lasted until the evening paid off. I was pain free today and my workout was unbelievably fantastic. In addition to Stretching, Chocolate Milk & Ice Baths post workout I’ve been using Radox Muscle Soak Bath Salts right before bed! This definitely helped relax and loosen my muscles
Afternoon Workout: 45mins of Intervals on the Stationary Bike followed by a 30min Tempo Run.
Post Workout: Chocolate Milk & Oats topped with Vanilla Protein Powder, Mixed Spice & Walnuts.
Breakfast this morning was Muesli, Yogurt & a chopped Apple.
I Snacked on some Celery, Carrot sticks and Walnuts later on.
Zucchini Chips and Veggies drizzled with Tomato Sauce made for a tasty Lunch. A delicious Parfait also made an appearance as usual!
I’d like to have written a longer post but I have to be up earlier then usual tomorrow for my morning run/workout (5am).
Monday: 5k Run + Short Intervals
Tuesday: 45mins Stationary Bike + 30min Tempo Run
Wednesday: 5k Run, Hill/Speed Work + Light Weights
Thursday: 45mins Stationary Bike + 30min Tempo Run
Friday: 5k Run + Short Intervals
Saturday: 10k Club Run
Sunday: 5k Race!
5:30am start this morning. 5k run went off without a hitch! I was a bit sore this morning not really sure why!? So a good proportion of my afternoon was dedicated to Stretching!! Gave me a chance to watch some trashy TV & catch up on some shows that I haven’t had time to watch lately.
Post Workout Brekkie: Wholemeal English Muffin with PB&Blueberry Jam topped with Banana Slices, Orange Slices!
Mid-Morning Snack: Carrot & Celery sticks + a Mandarin
Lunch: Huge Salad consisting of Baby Spinach, Tomatoes, Capsicum, Zucchini, Onions + my Fave Parfait
Afternoon Workout: I headed to the track and did some Short Intervals and an extra long warm down run.
Post Workout: Chocolate Milk & Oats topped with Mixed Spice + some Walnuts
How am I spending my evening?
Doing some blog reading before heading to bed early like a Nana! I’ve come across so many new foodie/health blogs it’s hard to keep up with them all. But I absolutely love reading them…lots of recipes, training tips
I plan on doing some baking this week which I’m excited about. Gives me a chance to try out recipes I’ve bookmarked from various blogs!
Hope You Guys Have Great Week.
A little recap of my weekend!
Saturday Morning I did end up going on the Club 10k training run. It actually turned out to be my favorite run of the week! Our Female Club Captain Corinne is absolutely lovely She ended up running with me the whole time and kept pushing me along and motivated. We started off with a 2k warm up jog, followed by 10k run & then a 2k warm down. I was pleased with the overall pace of the run definitely much faster then I had anticipated on doing. Funny thing is at the end of the run Corrine said to me I kept her going and that she was afraid that she was going to drop back. But honestly it was the other way round she really kept me on my toes! This is why I love having a running buddy, sub-consciously you keep each other going.
Breakfast Post-Run: Oats with Sultanas and Yogurt.
My mood picked up significantly after the run. I chilled for pretty much the rest of the morning and got ready for the BBQ Lunch with friends.
Lunch was great! I caught with some friends from elementary school. We just had the best time. I’m so glad I didn’t cancel and fake some sort of illness. I got over some fear foods Sausages! I ate it with a bread roll and all! I’d been avoiding this for so long. A weight was lifted of my shoulders I keep needing to remind myself that my body needs a combination of fuels to keep it running at peak efficiency! Having not so good foods once in a while is fine. My relationship with food continues to change and I am much happier now then when I was constantly counting calories and exercising up to 4hrs a day.
Food is Fuel
As you can see from the above picture a few of my friends decided to butcher some of the sausages before consumption.
My Saturday evening ended with a few glasses of a nice crisp white wine and a lovely family dinner with close family friends. I was in charge of Dessert I made the only thing I personally think I make best. A Parfait of course…considering I have one of these with lunch everyday. I decided to try a different yogurt then what I use during the week. I went with Black Swan Vanilla Bean flavored Greek Style Yogurt and layered that with crushed Almond Biscotti and finished off with Cream Cheese!
Moving on to Sunday. I woke up early but didn’t end up working out till after 7am, mega late workout for me. I only ended up doing 45mins of Intervals on the Stationary Bike. This was still a more intense workout then I had planned…I was just going to cruise along in my comfort zone.
Post Workout: Apple Slices, Orange Slices, Banana with PB&J
Today was very much a bludgy day. I hit the shops mid morning to replenish my diminishing food supplies. Food shopping always perks me up.
Lunch: Oats with some Mixed Spice, Mixed Berries, Vanilla Protein Powder & a crushed Almond Biscotti
Afternoon Snacks: Ants on a Log haha I felt like such a little child prepping this.
Challenges for the upcoming weeks:
- Develop a Glass Half Full Attitude
- Try and do One New Thing Each Week
- Engage with the World Around Me
All I want to do tomorrow is nothing! I’m seriously lacking in motivation right now. I think its a mixture of tiredness and me just being in a funky mood all day.
I’m thankful I get to sleep in. I don’t go on my 10k run till 7:30am…so late for me. The only thing I’m worried about is being hungry all through the run! Eating before my runs just doesn’t sit well with me. The reason my workout is going to be so late is because I’m running with a local club and they don’t start all their training runs till 7:30am. I’m tempted to just do my own run earlier, but then I feel lazy for not going to the training run.
I just have to get through the morning then get through lunch which is a BBQ with some friends. Followed by dinner with close family friends. I realize that this is very anti-social of me having this outlook.
I wish I could snap my fingers and make all the negative thoughts go away.
Anyway before I head to bed here are some of today’s eats:
Wishing You All A Happy & Wonderful Weekend
Since in my last post I posted a list of my upcoming races I thought I would share some of my Pre-performance Strategies.
So we all know that competitions can bring out the worst or best in athletes!?
I believe that you have to mentally prepared as well as physically. By having a strong mental approach (ie; having the ability to control your mind before and during events) this will have the same impact on your performance as physical workouts. Mental and Physical readiness work hand in hand together and is the key factor that sets the more successful athletes apart from the rest.
How I warm up my mind?
- I Visualize myself Running the Race
- Keep Calm (try not to let anyone upset me)
- Surround myself with Positive People
- Practice Breathing/Relaxation techniques
- Music (certain songs get me pumped up)
These are just a few things the list could be endless! But they all help me to focus, not stress out before races and most importantly perform at my best
Overall having consistent routines and ways of coping with distractions, uncertainty is greatly reduced and I am less likely affected negatively by external factors.
Eats for Today!
Breakfast: Wholemeal English Muffin split. PB&Strawberry slices + Vegemite, Jarlsberg Lite, Apple slices
Morning Snack: Sesame Snaps + Strawberries
Lunch: My fave lunch this week! Roasted 2 Beetroots. Chopped Beets with Baby Spinach + Parfait
Workout this afternoon: 45mins Stationary Bike followed by 45mins Tempo
Had some Chocolate Milk then made myself some Instant Oats topped with Yogurt & Sultanas.
Dinner: Quinoa + Steamed Veggies (Peas, Baby Carrots, Green Beans), Canned Salmon & Salad (Baby Spinach, Cucumber)
Well I’m off to prep my Overnight Oats and then it’s an early night for me
A little rundown on how I use Goal-Setting to improve my performance.
- Dream Goals -These are generally several years away and sometimes difficult to achieve. But I still make them and slowly work towards them.
- Intermediate Goals - This where I want to be at a specific time. An example of this is wanting to reduce your PB within the next 2-3months.
- Short Term/Daily Goals - This is the most important step for me. Writing down my Training Schedule each week and To Do Lists each day! This provides me a with a good framework to focus on my training sessions each day.
As important it is to set goals for competitions its equally important to set goals for practice sessions too
That being said here are my upcoming Races I have to look forward to!
- 4th September Bankstown Half Marathon (ill be doing the 5km at this event)
- 18th September Blackmore Sydney Running Festival (Bridge Run 9.2km)
- 16th October St George Bank Brighton Beachside Dash (5km or 10km)
- 23rd October Rotary Club of Maroubra Fun Run (4km)
- 6th November Rebel Sport Run4Fun (10km)
- 13th November Bare Creek Trail Run (6km or 10km)
I didn’t beat my alarm this morning! So at 5:30am I was up and got ready to leave for my run.
I started off my workout with a 3km warm up run. Then Hill Sprints x7, I wasn’t that happy with this since last week I managed to do x8. But I redeemed myself and finished with a fast 2km run back home! Once I got home I moved on to do some Light Weights: Shoulder Press 15 reps x2, Side Raise 15 reps x2, Bicep Curls 20 reps x2.
Post Workout: Overnight Oats with Mixed Berries, Chopped Apple, Yogurt, Muesli
Morning Snack: Strawberries & Sultanas
I always finish the Strawberries first!
Lunch: Spinach + Tomatoes + Four Bean Mix, Zucchini Chips, Carrot Chips & Parfait
I’ve already pre-prepared my Dinner and Snacks for tonight since I will be out babysitting
Afternoon Snack: Grapefruit + Strawberries
I hope Everyone is having a lovely week so far
What I do while watching TV!
Lots of stretching. One of my fave things to do, I find it quite relaxing. This probably has to be one of the good habits I’ve formed!
Benefits from Stretching:
- Helps you avoid injury
- Increase the level at which you can comfortably perform
- Increase your range of motion
- Contributes to the speed at which you recover from high levels of effort
- Allows you to increase your training volume without risking injury
- Boosts your ability to compete in back to back events
So get Stretching! You will be Suppler, Faster & a more Successful Athlete
Some of Today’s Edibles:
Breakfast: Wholemeal English Muffin with Spinach & Egg, Blueberry Jam & Brazil Nut and Linseed Spread + Apple Slices.
Morning Snack: Carrot Sticks + Sesame Snaps
Lunch: Salad (Spinach, Cucumber, Baby Carrots, Peas, Green Beans) + Parfait
Workout: 45mins Stationary Bike + 30min Tempo Run
Post Workout: Chocolate Milk + Instant Oats (Cinnamon, Goji Berries, Yogurt)
Night Time Snackage: Prunes, Semi dried Figs, Mandarin
Early Morning run tomorrow
I’ve been mixing up my workouts to incorporate short-burst interval training into my exercise routine. It’s a welcomed change from the long periods of physical activity that I am used to.
Though the high intensity sprints down at the track definitely leave me feeling utterly exhausted (at least I know I’m doing a good quality workout).
Having a mix of Endurance workouts + Short-Burst Intervals = me being much less bored while exercising!
I started off the morning with a 5.8k run. It was longer then usual because I decided to do both hills on my run twice.
Post Run Breakfast: Carman’s Honey Roasted Nut Instant Oats topped with Goji Berries & Apple Slices + Green Tea.
Mid-Morning Snack: Cinnamon Pears & another Green Tea
Lunch: I went out for lunch and had an Open Grill Sandwich, Cheese & Asparagus + Carrot Juice!
Before heading back home I grabbed a box of Carmans’s Instant Oats. The sachet I tried out this morning came free in my box of Carman’s Fruit Free Muesli I normally purchase. Generally Instant oats especially flavored one’s are so high in sugar/sodium and just lack nutritional value. But the nutritional stats on Carman’s Instant Oats live up to my standards
Afternoon Workout: Short -Burst Interval Training. 60 second bouts of Sprints x10 with a brief recovery period. Followed by 30mins of Stretching when I got home. I was dead tired by 6pm and just wanted to go to sleep!
Pre-Dinner Snack: Spinach, Kale, Rocket, Tomatoes & Balsamic + Sultanas
Bed Time Snack: Prunes, Semi-Dried Figs, Mandarin
Another long week ahead!
Next Weekend can’t come fast enough
Monday: 5km run + Intervals
Tuesday: 45mins Stationary Bike + 30min Tempo run
Wednesday: 5km run, Hill/Speed work + Light Weights
Thursday: 45mins Stationary Bike + 30min Tempo Run
Friday: 5km run + Intervals
Saturday: 10km run + 45mins Stationary Bike
Monday tomorrow already! Weekends always go so quickly.
I tried to sleep in today. But I was up by 5am, so I decided to do a workout. 45mins warm up Stationary Bike then 45mins Intervals on the bike
Breakfast: Wholemeal English Muffin – Spinach, Kale, Rocket, Tomato Slices, BBQ Sauce + an Orange & Green Tea
Lunch: Went to an Italian Restaurant called Luciano’s. I had the Barbecue Barramundi – Fillet served on Vegetable Risotto, Prawns, Calamari, Mussels in Napolitana. It was a huge serving but I love Seafood so it was demolished
This lunch left me full till dinner. I kept it light for dinner just a Garden Salad and Zucchini Chips.
Bed Time Snack was a few Prunes, Semi Dried Figs and a Mandarin.
Can’t wait for my morning run tomorrow and the rest of my workouts this week. I’m knuckling down and working really hard to improve my 5k and 10k times!
Anybody Have Any Interesting Plans for the Week?