What I learned this week?
We all know this, but I was reminded of the importance of self care. If I don’t prioritize sleeping well, I end up physically exhausted. That’s what happened to me this week. I had some late nights early in the week that caught up to me by Thursday. My goal for Thursday was to run a local “flash 5k” event with our running group but instead, I came home and crashed on the couch. This only compounded my sleeping issues. Come Saturday, I couldn’t get out of bed for our morning long run. I also decided not to eat breakfast, even though I know better and went out hoping for the best. It was a miserable 6 miles. I felt so sluggish.
The upside – I’m still in base training and this was a good wakeup call. I still have room to improve on my diet, water intake, and sleep schedule. Between working a full time job, blogging, training, and coaching I need to make sure that I am taking time daily to recharge. Nutrition and sleep has such an impact on training ability. For this week, I have taken the time up front to write out my priorities for each day, meal plan and prep, and write out my training schedule. I’m a big checklist person so I know that writing down my workouts is my best chance to keep myself accountable.
Make sure that you take time for yourself this week. One of my favorite quotes is that you can’t pour from an empty cup. We are all busy. If you make yourself a priority, you will have more to give.
Planned: Rest » Actual: Rest
Monday has become my day devoted to blogging. I love catching up with my fellow bloggers!
Planned: 3 miles speed work » Actual: Rest
Tonight I went to meet with a new client. I had planned on running at the park afterwards but it was raining. The gym parking lot was packed so I just decided to go home and start working on my new client’s training plan. This has become one of my new favorite things. Creating different workout plans and pulling together resources to help each person work towards their own goals.
Planned: Cross Training » Actual: 3 miles + 60 minutes spin
I went to the gym today to get in a few miles and try the spin class there. This was the first time I’ve taken spin at my new gym. It was a really good class. The instructor varied the intensity throughout the class working on speed and endurance. My only complaint was with the bike seats. Every time you go to a new class, you have to get used to the seats all over again!
Planned: Flash 5k » Actual: Rest
Rest in a very literal sense. I came home from work with the intention of sleeping for about 45-60 minutes. I couldn’t fall asleep right away. Then when the alarm started to go off I hit snooze a few times. Finally I got up still in a fog, feeling even worse than I did before. I decided to stay home. Of course, as soon as I see the pictures I immediately regretted my decision to stay home. Of all the flash 5ks, I have to say this was the best one! Free timed 5k with food trucks waiting at the finish line.
Planned: Rest » Actual: 25 minutes on the treadmill
I went to the gym on the way home to get in a little extra time on the treadmill this week. Afterwards, I went across the street to get a salad. I’m enjoying my solo Friday afternoon until I go to leave and realize I don’t have my keys. I immediately know they are locked in my car. Now, to wait until hubs comes to pick me up, take me home, and go back to get my car. Not how I imagined my Friday night going.
Planned: 8-10 miles » Actual: 6 miles
We already talked about the culmination of my poor sleeping and eating habits this week. I’ve already taken this information to create a better action plan for next week. I have all of my meals planned out and prepped. I’ll be minimizing sugar and making sure that I drink plenty of water. I’ve learned how important sleep is and will ensure that I am getting to bed early enough especially early in the week. Onward and upward.
Planned: Cross Training » Actual: 3 miles + Lower body strength training
No alarm Sunday! Ahh, I feel so much better now. I started the day with a protein smoothie, an energizing diffuser blend, and a really long to do list. We cleaned the house, meal prepped, and I got my workout in. Today, I went to the gym for 3 miles on the treadmill + lower body strength training. I usually do body weight and free weight exercises so I don’t do a great job with tracking my gains but I did notice today that I could add more weight on the machines that I usually do. Yay for small wins!
Meal Prep Inspirations
I need quick breakfasts in the morning because I rarely feel like eating when I first get up. This usually sets me up for failure because I just go to the cafeteria and eat unhealthy food. This week it’s all about the rise and shine smoothie. I’m adding in hemp seeds and chia seeds for an extra little boost.
For lunches, I’m doing homemade veggie burgers and roasted veggies again.
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