What I learned this week? I love trivia and random facts. Growing up, I famously coined the phrase, “You know what’s weird…” So today, I am going to share a random fact with you. Even though I actually learned it last week while I was researching for my post on the importance of rest in our training cycles.
You know what’s weird…If you monitor your heart rate on a daily basis you can use that information to know if you have fully recovered from your last hard work out. It’s so simple and it makes so much sense! By the way, if you have a fancy Garmin your watch will do this automatically for you.
If you don’t have a fancy Garmin and are interested in testing this out all you need is a watch (clock, or your phone) and a notebook. Every morning when you get up take your pulse and write down how many times your heart beats in one minute. There will be some variability from day to day but, if your heart rate is elevated 7 or more beats per minute you probably haven’t fully recovered from your last hard work out. You can use that data to change your schedule and take an extra easy day before tackling your next hard work out.
Planned: Rest » Actual: 2 miles
Since I slacked off on my weekend workouts, I thought that I should take advantage of a quick neighborhood run tonight. The humidity this week – I can’t deal with it anymore. Where are those cool 40-50 degree spring and fall mornings? I’ll take them any day over this weather.
Planned: 5k » Actual: 5k
Every year for the last 4 years, we’ve gone to the Brentwood firecracker 5k. It’s one of my favorite races even though it is a hilly course. The whole community gathers in the morning for the parade which comes through after the 5k is completed. It’s nice to have the extra course support. It almost feels like you’re running a city marathon. The finish line celebration is the best though! Bagels, Smiley Cookies, popsicles, beer, Gatorade and raffle prizes.
This is my 3rd year pacing the race as well. We were dead on when we hit the first mile marker. I never saw the second mile marker but we ended up crossing the finish line about 40 seconds too fast. Yikes! That was much faster than planned.
Planned: Cross Training » Actual: Chisel Agility, Hammer Power, 2 mile run
Holy squat jumps! My hami’s and glutes were so sore after this. Maybe that’s a good thing? Hello booty! I got the Beach Body Hammer and Chisel program a few weeks ago when they had a summer sale. These are the only two workouts I’ve completed so far because I don’t have a bench or a pull up bar but I am loving them! I am going to try to do this at least once a week.
Planned: 3 miles » Actual: 40 mins elliptical / 25 mins treadmill / 30 mins spin class
I wanted to give my legs a little break today so I opted for cross training instead of running. One of my running buddies was holding a test class for her cycling instructor certification so I went to the Bethel Park Club Cycle after hitting the gym. This was my first experience at a Club Cycle. When you walk in, the room is dark with special effects lighting and big screens lining the front wall. You have the option of having your stats displayed on the screens at the front of the room. Being competitive is a terrible thing in that class lol!
The classes there are a lot of fun. Loud upbeat music and a quick pace. I was so sweaty by the end, I was glad the class was only 30 minutes! My friend did an amazing job leading the class that night and I was so proud of her for stepping out of her comfort zone to do so.
Planned: Rest day » Actual: Rest day
So glad it was a rest day. My legs needed a night off. I spent the night working on writing training plan templates. I’m continuing to inch closer and closer to my goal of kicking off a running coach business.
Planned: 6 miles » Actual: 8 miles
I thought that I would continue to ease myself back in to training since I only ran 3 miles last weekend. Hubs suggested that we run 8 since it was cloudy and seemed cool. It seemed cool until we started running and you could feel the humidity. We decided on the fly to run an 8 mile loop course which would take us up a 1 mile hill. Man that hill was tough! I just kept on reminding myself that hill running is strength training and I have big goals for this fall. After reaching the top of the hill we had a flat/down hill route to get back to the car. The dark clouds started to roll un just as we were reaching 7.5 miles. I kicked up the pace as much as I could to make sure that we got back to the car before it started raining.
Planned: Cross Training » Actual:
Today, I wanted to revisit the Chisel Agility and Hammer Power combo to see if I would recover better the second time around. During the workout, it felt more challenging this time around. I’ve already put in a hard week of workouts so this isn’t unexpected. Fingers crossed that I’m not sore tomorrow.
As usual, we spent time today prepping food for the week. I have come to the conclusion that I am going to try a lacto-ovo vegetarian diet. I don’t eat a lot of dairy or eggs but I would like to have the option to occasionally include these two items in my meals.
This week I am testing out two tofu recipes. I have aversions to certain textures with foods and I’m looking for ways to make tofu more palatable. The best tofu I have ever had is the flash fried silken tofu from P. F. Chang’s. Delicious but, I don’t think I could replicate that at home. This week, I am trying one pan seared recipe and one baked recipe.
Meal Prep Recipe Inspirations:
Copycat Sofritas Tofu – I am totally digging the sofritas bowls at Chipotle! I hope this turns out just like it
Blackberry French Toast Breakfast Muffins – Who doesn’t love a good breakfast on the go recipe?!
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