weekly workout and some food stuff

Well, it's been two weeks and I'm still sore! But, you know what? I am already feeling results! I feel more confident in the workouts...I know I can get through them, no matter how tough they are. I feel stronger. I know it's only been 2 weeks, but I am excited that I am no longer feeling like dying at the end of the workout! I'm still spent after them, but now I can recover. Well, here's the endurance workouts for the week and my workout schedule starting this past Monday (I know, I'm a little behind!).

Endurance:
Workout #1:
Choose ONE Of The Following Sports:
85% RPE ,Cover as much distance as possible.
Swim: 20 min
Bike: 70 min
Run: 70 min
C2: 20 min

Workout #2:
Choose ONE of the Following sports:
Swim: 2 x 500m/y all out sprint. 2 min recoveries. NO PENALTIES
Bike: 2 x 5k holding best possible pace... 2min recoveries. NO PENALTIES.  All out sprints
Run: 2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints.
C2: 2 X 1200m with 2 min recoveries... NO PENALTIES. All out sprints

Workout #3:
Choose ONE Of The Following Sports:
Swim, Bike Run, C2
All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Monday: Crossfit
Tuesday: Crossfit
Wednesday: Crossfit
Thursday: Endurance
Friday: Endurance
Saturday: Crossfit
Sunday: Rest

On Tuesday, Cody and I went to Crossfit and did a very weight-lifting intense workout, which is new for me. But it's fun trying to new aspects of working out! After the workout, Kristian (one of our trainers) told us we are improving on our form and stamina. We also talked alittle about diet. A diet that Kristian, and a lot of other people who do crossfit do is the zone diet (click there for the link to that diet). My plan is do an adapted version of that...following it without getting too crazy about following it word for word. I am trying to make sure I get plenty of veggies, fruits, and protein, as well as the GOOD carbs and fats.
Kristian reminded us of the importance of healthy eating when you are working out. It doesn't make any sense to work out so hard, and then throw it all away by eating terribly. A great rule of thumb? Portion control -especially your protein- should be the size of your fist. I am still writing down everything I eat, which works for me, because I am more aware of what I am eating. For me, that's the big thing. I feel better about myself when I know I am putting good stuff in my body. Doesn't mean I don't have the occasional treat! (My current favorite treat? A mini rootbeer float with low fat vanilla icecream!) One of my favorite easy (and cheap!) meals is baked tilapia seasoned with olive oil and lemon, with a salad and a size of veggies. Quick, easy, yummy, and filling. But I am always looking for new ideas. SO let me know how your workouts are going, if you have any questions, and even just some comments about what does and doesn't work for you! Trust me, things get alt easier if your not going at it all alone! :) Good luck! :)

This Week's Workout

I am finally getting a little less sore as the days go on, although it seems like a little soreness will be with me forever now-I'm strating to get used to it! Each week my workouts might be alittle different. This week I am doing 2 days of Endurance workouts and 4 days of Crossfit. I will post my workouts for the week every Monday uually, but for this week, I will post it today. Another way to look at the Crossfit workouts is on the Crossfit Website.

Monday: Run a 5K (3.1 miles) and time it
Tuesday: Crossfit
Wednesday: Endurance Workout
Thursday: Crossfit
Friday: Crossfit
Saturday: Crossfit
Sunday: Rest

And here are the Endurance Workouts that we are doing on our own (for this week at least ... never know for next week!)

Workout #1:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Choose ONE Of the following Sports then do:-Swim, Bike, Run, C2 (Rower)-5 Rounds of:-1min on 1 min off, 1min on 1min off, 1min on 1min off (that is 1 round)-Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.-Foul if you go over or under your 1st round distance. RPE of no less than 16.-Foul= 1 min of max rep push ups

Workout #2:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Do ONE sport for the following:-Swim: 12 min @ 95% RPE 18-19-Bike: 30min @ 95% RPE 18-19-Run: 20min @ 95% RPE 18-19-C2: 12min @ 95% RPE 18-19

Workout #3:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Choose ONE of the following sports-Swim, Bike, Run C2-Goal is to use maximum effort for 2 min interval.-120 sec :60 sec x 6 or (2 min on 1 minute off x 6)

Workout #4:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Choose ONE of the Following Sports:-Swim, Bike, Run, C2-Cover as much distance as possible in each of the specified time intervals.Go through down the list twice:-6min TT (Time trial)-3 min rest-4 min TT-2 min rest-1min TT-30 sec rest-30 sec TT-15 sec rest15 sec TT

Workout 5#:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)Choose ONE of the Following Sports:-Swim: RPE of 12 for 15 minutes... Do not exceed 12 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 12 RPE.-Bike : RPE of 12 for 30 minutes... Do Not Exceed 12 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 12 RPE.-Run: RPE of 12 for 30 minutes... Do Not Exceed 12 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 12 RPE.-C2: RPE of 12 for 20 minutes... Do Not Exceed 12 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 12 RPE.**RPE (Rate per exertion) to learn more: http://www.smccd.net/accounts/mcgill/RPE.html

Workout #6:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Choose ONE of the Following Sports:-Swim: 500m TT rest 3 min, hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul-Bike: 3 mile TT rest 3 min, hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul-Run: 1 mile TT rest 3 min, hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul-C2: 2000m TT rest 3 min, hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul FOUL: 1 min max rep push ups.

I know, it all sounds kind of intense, but trust me, if I can do, anybody can. I went from hardly ever working out to this! It's already feeling like a an accomplishment and it's only week one. Working out hard like this is more rewarding for me than just doing a leisurely bike ride, especially since my goal is a decent time on a 5K. My advice, set a goal. Anything from running a 5K or a marathon, or just meeting a friend at the gym every other day and working hard! It really helps :). It gives you a reason to keep going. I am still looking for good workout songs, so if you know any let me know! And let me know about your goals and if your following along with me or doing something a little different!

Also today we will have a story about Crossfit and our first workout on the air! (And hopefully online too!)

First 5K and Overall Review

Yesterday my workout was to run a 5K which is 3.1 miles. And I have to tell you, not as easy as it sounds! First of all, since I'm not a runner, after a mile and a half I got pretty bored. But I kept at, finishing my 5K at a very slow 35 minutes and 23 seconds...obviously I have a lot of work to do.

Last week I met with Chris from Crossfit to discuss my eating habits. I am now writing everything I eat down, which is very helpful. Realizing that someone else can read what I eat makes me alot more cautious of what I eat. Chris told me that protein is really important, so I am trying to eat alot of foods that have protein. I am adding more nuts and seeds to my diet as well, and more fresh fruits and vegetables. If you have any questions about more specifically what I am doing to eat better, just let me know! And I have realizd already that works for some, deosn't alway work for everyone. But so far, this is working for me!

Today I have Crossfit again. Here is what my weekly workout is looking like so far.

Monday: Run
Tuesday: Crossfit
Wednesday: Crossfit
Thursday: Crossfit
Friday: Crossfit
Saturday:Crossfit
Sunday: Rest

SO far I am really liking it, even though I am still pretty sore. I will post more on Crossfit and the workouts in detail soon!

First Workout

My training has changed abit...instead of just running, I am also training with a group called Crossfit here in Sioux Falls. Jesse, Cody and I are lucky enough to work with a trainer who knows what's he's doing, and is helping us set schedules and plans to meet our goals.
Well, today was the first day of Crossfit, which are the classes Cody, Jesse and I are training with. My training doesn't officially start until next month, but I am really determined about succeeding in this and thought it couldn't hurt to start early...well, I was wrong about one thing, it definately hurts. I am in quite a bit of pain from todays workout. I am going to try and go 5 days a week, but after today's workout, I will be lucky if I can walk tomorrow! But honestly, on some levels it's great to feel this worn out - at least I know I worked hard! And it helps so much to work with others, and have them push you and encourage you. Tomorrow I am going back for another hard workout and to discuss my diet plan, which I need extra help with since I don't eat meat and protein is so important when you're training. I am going to post the details of my training soon ... but for now I am worn out and need to get some rest for another day at the gym tomorrow!
If you have any questions for me please let me know!

Getting Started

So, according to my schedule, training doesn't start for my first 5K until February 2nd, which is 8 weeks away from race day. But since I am so out of shape, I decided to start things off a little early. My goal is to start going to the gym at least 4 days a week, (as opposed to the once a week I have been) so when I finally do start training, I am ready to give it my all. This being my first race of any kind, I am very grateful to have a schedule follow. It will help me stay on track, which is something I need when it comes to working out. I've always wanted to participate in a marathon, or triathlon...but I had to be realistic and start with what I could handle. If you're anything like me, and want to get started from the very beginning, please let me know! It would be great to talk to others with a similar goal! Any questions you have, I probably have them too... so ask away and I will do the research and find out what we need to know. I'll be checking this on a regular basis and posting at least once a week. Any ideas or suggestions you have for me, or our other runners Cody and Jesse, feel free to let me know. I know I'm excited to start training for what I can only hope will be my first of many races!