tag:blogger.com,1999:blog-26940550801434999062024-03-12T20:31:26.756-07:00Mom Runs & Loves It!I'm a 30 something mother of two. My kids are 5 and 2. After my 2nd baby I needed to lose the weight and I found running. Here's my journey...Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-2694055080143499906.post-45644372654191865792013-07-11T06:28:00.002-07:002013-07-11T06:29:19.796-07:00Healthy Skin<div>
I'm down to 152.2 this morning.</div>
<div>
<br /></div>
Found this recipe for healthy skin. It's not bad. I used 2 celery stalks instead of 5. I used 2 Granny Smith apples and a lemon.<br />
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<br /></div>
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<div style="background-color: white; color: #555555; font-family: sans-serif; font-size: 16px; line-height: 25px; margin-bottom: 20px;">
<b>Juice Recipe #2</b><b> </b></div>
<div style="background-color: white; color: #555555; font-family: sans-serif; font-size: 16px; line-height: 25px; margin-bottom: 20px;">
<b>7 Romaine Leaves</b><br />
<b>5 Celery Stalks</b><br />
<b>1-2 Apples</b><br />
<b>Hand full of Spinach</b><br />
<b>Hand full of Parsley</b><br />
<b>Slice of Ginger</b><br />
<b>1 Lemon, or a Cup of Blue berries or Raspberries</b><br />
<a href="http://fitlife.tv/the-benefits-of-juicing-for-healthy-skin/">http://fitlife.tv/the-benefits-of-juicing-for-healthy-skin/</a></div>
</div>
Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-23355379539172373242013-07-10T10:30:00.000-07:002013-07-10T10:30:05.527-07:00Not too shabbyI'm down 4/10 of a lb. I weighed 153.4 this morning<br />
<br />
I just made a pretty good veggie juice.<br />
<br />
Cucumber<br />
red bell pepper<br />
parsley<br />
2 handfuls spinach<br />
6 large strawberries<br />
pineapple<br />
<br />
Cut a red bellpepper in half and stuff both halves with parsley.<br />
Hull the straweberries.<br />
<br />
Sorry that I don't have exact measurements, I eyeball it and this almost topped over my 2 cup measuring cup.<br />
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If you want it sweeter, add more pineapple or perhaps an apple.Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-71436318281535781362013-07-08T15:20:00.003-07:002013-07-08T15:20:49.913-07:00Random Thoughts: I want food-workout-veg/fruits<br />
<ol>
<li>I want to chew. I want to feel something in my stomach. </li>
<li>I was pretty good all day until now. It's dinner time and I had to make food for my kids.</li>
<li>What's keeping me from cheating? I need to make my mind strong again. I know I can have will power, but lately it hasn't been there. What else is keeping me from cheating? The 4 lbs I've lost since Saturday.</li>
<li>Today I worked out. I did week 5 day 1 on my "c25k free" app. I should've done week 5 day 2, but I saw that it was 8 minutes of running and I hadn't run in 4 days so I thought it best to repeat.</li>
<li>I was kind of nervous to workout since I wasn't eating (still using my juicer). I had a breakfast juice, then about an hour later, another one. Then I ran, drank some protein, did yoga, then about an hour later had another juice. I am as hungry as I typically am should I be eating, but I miss chewing and using utensils.</li>
<li>I can't believe how much fruits/veggies I've eaten. I just went to the store Saturday and I'm already out of Kale, almost out of spinach, strawberries, and apples.</li>
</ol>
Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-86336862671103881042013-07-07T12:09:00.002-07:002013-07-07T12:09:30.956-07:00Pineapple Peach JuiceJust made my best juice yet.<br />
<br />
I don't really measure, I just put in how much I want.<br />
<br />
pineapple<br />
2 handfuls of fresh spinach<br />
1 kiwi (peeled)<br />
1 peach (remove the seed)Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-19303491234786236582013-07-07T10:33:00.001-07:002013-07-07T10:33:15.856-07:00I'm JuicingWhen I tell people that, I'm afraid they'll think I'm using steroids.<br />
<br />
I was telling my chiropractor that while I've been doing couch to 5k and taking a pilates class, I'm gaining weight. Yes, for the most part I'm eating healthy, but those desserts kill me. I usually have good will power, but I guess that's when I'm working (I'm a teacher, it's summer time). He suggested that I do a juice fast. That appointment was on Friday, I bought fruits and veggies yesterday and started yesterday. My hubby was supposed to do it with me, but he claims he has an aversion to the texture of juice....it's juice with no pulp and no seeds. I digress.<br />
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I've realized that though I like very many fruits and vegetables, the all vegetable juices are THE WORST. I've only made one bad juice and I drank most of it. The juice was made of tomato, carrot, parsley, and an orange.<br />
<br />
A few days ago I weighed myself and I was 160 lbs (I'm 5'6" for those who are wondering). Today I was 156 lbs. The bad thing is I don't feel like I can workout and maintain all juice. Though I know I can add protein powder, I still don't know if it's enough.<br />
<br />
If you're further interested or think I'm insane for only doing juices, please watch the documentary, Fat, Sick & Nearly Dead. It's by a guy named Joe Cross. It's free on Hulu and Amazon Prime.<br />
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I plan to go 5-7 days. Today is day 1 of total juice. Yesterday I had oatmeal for breakfast and a few almonds through the day. I hear if you can make it past day 3, you're golden. Prior do doing this I did research and discovered some pre and post juicing diets. The pre juicing diets try to wean your body off of meats and carbs so you aren't stuck on the toilet for days. The post juicing diets wean you back to food. If you've ever eaten very healthy then splurged on fast food, you understand the gut wrenching pain you go through.<br />
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Thanks for reading :)<br />
<br />Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com1tag:blogger.com,1999:blog-2694055080143499906.post-41421550359221953152013-07-03T05:52:00.001-07:002013-07-03T05:52:47.307-07:00Long time comingI'm back at it. This summer we joined the YMCA and I began using the treadmill. I wasn't going to start running right away but I decided, without C25K app, that I would run a minute or two if I could stand it. Well I was surprised at my endurance and 2 weeks in I'm just finished week 4.<br />
<br />
I have awesome shoes that helped my plantar fasciitis. They are Brooks Ghost 5, when I went to get new shoes because they wore out I upgraded to Ghost 6. They are so comfortable for me. They are neutral and a very squishy heel.<br />
<br />
I'm running at a 5.2 on the treadmill then I realized my heart rate monitor said I was out of my zone. After some research I found out that to burn fat (which is what my goal is) I need to have a heart rate under 160. So I have had to drop the speed down to 4.8. That's fine with me because I'm sure going slower will help my endurance and ward off injuries.<br />
<br />
I'm also doing pilates and lifting weights in an attempt to cross-train.<br />
<br />
Since it's summer and I'm using excuses, I've not really lost weight because I'm eating dessert and junk after a day of healthy eating. ho humTrinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-78688640165623422622012-09-03T17:23:00.000-07:002012-09-03T17:23:01.651-07:00so we meet again...It's been a while. I've been in a slump. Injuries, illness, laziness, and life have all gotten in the way. I'm so fed up. I have been snippy to my husband and family. I have been tired and lethargic. It needs to stop.<br />
<br />
I know all I have to do is get back in to it. But here we are in the middle of summer in Louisiana. Humidity is 100%, heat index around 100. No gym membership and no street lights. I also still have plantar fasciitis and it's getting worse since I'm back at work and not wearing my proper shoes as I should.<br />
<br />
Here's my plan:<br />
1) eating better<br />
2) Brazil Butt Lift<br />
3) some Jillian Michaels' DVD<br />
4) eventual running<br />
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Once I do 1-3, I think my bones and muscles might be able to support #4.<br />
<br />
I'm on a scavenger hunt now for awesome recipes. So far I have these resources. If I have time, I plan to post my foods :) If I had the guts, I'd post the before pictures <eek>.<br />
<br />
<a href="http://www.skinnytaste.com/2007/07/low-fat-chicken-recipes.html">http://www.skinnytaste.com/2007/07/low-fat-chicken-recipes.html</a>
<br />
<a href="http://sparkrecipes.com/">http://sparkrecipes.com/</a>
<br />
<br />Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-13101156783187469822012-04-04T19:28:00.002-07:002012-04-04T19:30:53.881-07:00The AftermathMy body felt pretty good today, the day after my new run. I am a little tender in my shins but my arches are really tight. I go to physical therapy tomorrow so we'll see what they tell me.<div><br /></div><div>I was supposed to run today but I had a migraine almost the entire day. When it was almost gone, my dog decided to get loose. After running around trying to find her, my headache came back and I chickened out of my run.</div><div><br /></div><div>Depending on what PT tells me, I might run tomorrow.</div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-50343290712659300482012-04-02T11:10:00.002-07:002012-04-02T11:14:21.512-07:00I did day 1 of couch to 10k todayWe'll see how I feel tomorrow. I hope I feel awesome.<div><br /></div><div>Currently, my right arch in my foot is tight and my shin is tender. I iced myself for 15 minutes.</div><div><br /></div><div>After taking a 3 month hiatus to heal my shin splints- then developing plantar fasciitis- I started my training again. I say training, but it's really just for health and fun now. I did couch to 5k and really enjoyed it. I found that running is challenging for me and I'm a very competitive person. I'm competitive toward myself and others and running is perfect for that. There have been many times where I've had to push myself (and talk to myself :)).</div><div><br /></div><div>Elliptical is boring....I hope I don't get injured again because I.WANT.TO.RUN!</div><div><br /></div><div>P.S.- I used a new app that my husband found. It's called Map My Run. I got an arm band so I could have my phone with me. It tracked my route, time, pace, and distance. Seems like a pretty cool tool.</div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-54803259408757046022012-03-31T04:47:00.002-07:002012-03-31T04:50:36.216-07:00I have baffled my physical therapistMy 6 weeks of PT time should be up. However, I have developed plantar fasciitis while being treated for shin splints. My PT said that all the stretches and work we're doing for my shin splints should have been therapy for the plantar fasciitis. <div><br /></div><div>So, she's going to contact my orthopedist and tell him my care needs to be extended. Joy :(</div><div><br /></div><div>I have since bought new running shoes....Mizuno Wave something-or-else. I'm waiting for my night boot to come in and I'm going to wear this while sleeping and hopefully it'll help my arches. In the meantime my husband has taken up running...color me jealous. He's also lost about 15 lbs!</div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-2630195900862488222012-02-22T20:00:00.001-08:002012-02-22T20:01:03.842-08:00I've started physical therapyI started physical therapy on Feb. 20. I need to do that for 6 weeks before I start running. I really should get back in the gym. I know it'll make me feel better and I do need the exercise.<div><br /></div><div>How many sentences can I start with "I"?</div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-15778661903170222432012-02-07T18:06:00.000-08:002012-02-07T18:09:02.738-08:00No running for 14 weeks....gahI have tendinitis caused by overuse and underdeveloped muscles. My tendons were working overtime to compensate for my underdeveloped leg muscles. My bone scan showed problems in my knees and tibia (shins). I have to have no running for 8 weeks (which I'm half way through that) and then 6 weeks of PT before I can start running again. The physical therapy will help curtail future injuries and if I haven't done the 6 weeks of strengthening, I'll likely get injured again. <div><br /></div><div><br /></div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-20659908502636962482012-01-21T05:53:00.001-08:002012-01-21T05:53:56.113-08:00I'm sidelinedI went to an orthopedist and he's recommending a bone scan to see if I have a stress fracture. No running until the results come :(Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-43336985837205427022012-01-09T17:21:00.000-08:002012-01-09T17:24:41.831-08:00Gosh darnitI think I might have a stress fracture in my shin. I'm so bummed. I really really wanted to do this 10k in April. At this rate I won't....<div><br /></div><div>I know I can walk it but I don't want to walk it.</div><div><br /></div><div>At any rate, I learned about a 10% rule and it's quite interesting. If I do have a stress fracture I'll be following this <a href="http://www.fitsugar.com/What-10-Percent-Rule-2952435">http://www.fitsugar.com/What-10-Percent-Rule-2952435</a></div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-90359185375841267442012-01-07T09:46:00.000-08:002012-01-07T09:49:57.675-08:00It was a busy week!Wow, I forgot how tiring it is to wake up and run for 5am. I haven't made it at that time yet. I go to the gym Thursday morning around 5:20am.<div><br /></div><div>I used week 2's podcast and I messed it up somewhere at the end. I missed a cue to have you stop jogging. During Eminem's song I felt like I was running for a while then the next cue said to run again and I was confused. Anyway, I have to fix it.</div><div><br /></div><div>Today I'm going to do week 2 day 2. My new goal is to try to find some time to cross-train and when I say XT, I mean do another type of workout in addition to 10k training. I know my body needs it. My core needs to be strengthened and I know that my knees and shins will benefit from it as well.</div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-45482359467020740672012-01-03T20:04:00.000-08:002012-01-03T20:07:32.418-08:00Week 1 Day 1 runI ran this morning. My little one was up several times last night. I was up at midnight, hubby took the 2am wake up and I gave him a bottle at 4:45am. Off to the gym around 5:15am. Week 1 Day 1 was really easy for me so I'm going to skip to Week 2 Day 1. I've put the tracks together, now I just have to do my voice cues.<div><br /></div><div>Normally, I do my runs on a treadmill. If anyone is interested...which you probably shouldn't be because you need to walk/run at your own pace...I walk (warm-up) at 3.2-3.5 and jog at 5.0. Today I jogged at 5.4 since it was 1 minute intervals.<br /><div><br /></div><div>I am a bit sore but I suppose that could be from Jillian's ass-kicking and/or pilates.</div><div><br /></div><div>I'm exhausted and headed to the Mattress Ball now.</div></div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-32427887045882548742012-01-02T20:26:00.000-08:002012-01-03T19:15:51.937-08:00week 1 10k training podcast<span><span style="background-color: rgb(255, 255, 255); ">Click on this link to get week 1 training podcast for a 10k. The training schedule is also in this blog. </span><a href="http://www.filefactory.com/file/c1b75d1/n/week_1_10k_0.mp3" style="background-color: rgb(255, 255, 255); ">http://www.filefactory.com/file/c1b75d1/n/week_1_10k_0.mp3</a></span><div><span><span><br /></span></span></div><div><span><span>Please leave comments so I can improve upon future podcasts. I have a feeling my voice might be too loud. Sorry.</span></span></div><div><span><span><br /></span></span></div><div><span><span>Also, this should be an mp3 but I'm very new to all of this. I did this all in a few hours and learned 2 new programs so I'm sure there's errors.<br /></span></span><div><span><span style="font-size: 12px;"><br /></span></span></div></div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0tag:blogger.com,1999:blog-2694055080143499906.post-85916313491306267332012-01-02T18:56:00.000-08:002012-01-02T17:52:14.780-08:00Welcome to MomRunLove!A year ago I had no thought of running. I was pregnant, laid off my job, and lazy. I also had many aches and pains of being pregnant with baby number 2. Sleeping was horrible, sciatic pain was excruciating, and crotch pain was out of this world. Beginning my pregnancy at 160lbs, I was already 15lbs. heavier than I should have been at 5'6". When I went to deliver, I was 210lbs. My son was 2 weeks early and was 8lbs 14.5oz. So I guess technically I was only 201 at delivery:) I digress.<div><br /><div><br /></div><div>When I finished my post-partum recovery I was disgusted at myself. I had stopped breastfeeding after 2 weeks because of various issues and my weight loss stopped as well. I was 180lbs, a size 14/16 and very unhappy. My normal size is 8/10 so I also had to buy new clothes...just a few outfits so I could wear something presentable to work.</div><div><br /></div><div><br /></div><div>I don't quite know how I stumbled across Couch to 5k <a href="http://www.coolrunning.com/cgi-bin/moxiebin/bm_tools.cgi?print=181;s=2_3;site=1">http://www.coolrunning.com/cgi-bin/moxiebin/bm_tools.cgi?print=181;s=2_3;site=1</a> but I know I discovered it after Jillian Michaels' 30 Day Shred. I did a few Jillian workouts and then tried Couch to 5k. The first day was death. I strapped on my ipod with podcasts from <a href="http://www.kissmyblackass.org/podcasts/couch-to-5k/">http://www.kissmyblackass.org/podcasts/couch-to-5k/</a> and took off around my block. God-willing I finished, but not like it should've been done. I know the last 2 rounds of running were either not done or shortened. Yes, 60 seconds of running felt like an eternity. I did week 1 twice. At week 2 I got injured...patellar tendonitis...and I had to take off. Then work started and my workouts stopped.</div><div><br /></div><div><br /></div><div>Again, I got frustrated and unhappy because my weight was at a standstill. I started up again but this time joined a gym. With work and 2 kids, it was impossible to work out. My husband was also working full time and going to college full time. My only time to workout was 5am, but I did it. 2 times a week I went to the gym at 5am and my other workout day was Sunday so I went whenever. I got all the way up to week 7 on Couch to 5k (with a repeat of week 5) then I got back-to-back illnesses. I took a month's hiatus and then started exercising again.</div><div><br /></div><div><br /></div><div>I know that certain injuries I got could have been avoided had I cross-trained and done some other exercises while doing Couch to 5k. Now I'm doing a rotation of Jillian Michaels' Ripped in 30 and some pilates DVDs that I bought over 10 years ago.</div><div><br /></div><div><br /></div><div>Being quite discouraged that I lost my 7 weeks of C25k I just did week 3 and found it fairly easy. In looking at my nearby running things going on, I realized there's a 10k coming up in April and that's my new goal. The beginnings of the 10k training workout I found is what I'm able to do now so I'm full-steam ahead with it.</div><div><br /></div><div><br /></div><div>There were a gazillion 10k trainings to do. Some had you running 3 miles on the first day...haha, not gonna' happen. I searched for a while until I found one that looked doable. See the schedule below. I do not have an iPod touch or iPhone so I couldn't use all those apps. I have a ginormous 1st generation iPod and a smaller iPod with only an on and shuffle button. So, my workout options are to watch the time on the treadmill like a hawk or make my own podcasts with music and cues. </div></div><div><br /></div><div>That's my plan. And in the good name of kissmyblackass.org, I'm returning the favor to whomever wants my podcasts. Stay tuned and Happy Training!</div>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com1tag:blogger.com,1999:blog-2694055080143499906.post-91321105226238908652012-01-02T17:31:00.000-08:002012-01-07T09:51:12.133-08:00Couch to 10k<p class="MsoNormal"></p><div class="MsoNormal" style="text-align: -webkit-auto; background-color: white; color: rgb(39, 0, 78); font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 19px; "><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; font-size: 10.5pt; ">I do not know where this originated. I did a google search and found it off of a post from sparkpeople.com.<o:p></o:p></span></p></div><div class="MsoNormal" style="text-align: -webkit-auto; background-color: white; color: rgb(39, 0, 78); font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 19px; "><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; font-size: 10.5pt; "><b>Week 1</b><span class="apple-converted-space"> </span></span><span style="font-size: 10.5pt; "><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 32 min. Run 1 minute. Walk 2 minutes. Do this 8 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 26 min. Run 1 minute. Walk 2 minutes. Do this 6 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 29 min. Run 1 minute. Walk 2 minutes. Do this 7 times.<span class="apple-converted-space"> </span></span><br /><br /><b><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Week 2<span class="apple-converted-space"> </span></span></b><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 36 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 29 min. Run 1 minute. Walk 2 minutes. Do this 7 times.<span class="apple-converted-space"> (use week 1 music)</span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 32 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.<span class="apple-converted-space"> </span></span><br /><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 3</b><span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 41 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.<span class="apple-converted-space"> (use week 2 music)</span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 36 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.<span class="apple-converted-space"></span></span></span></p></div><div class="MsoNormal" style="text-align: -webkit-auto; background-color: white; color: rgb(39, 0, 78); font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 19px; "><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><span style="font-size: 10.5pt; "><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 4 - EASY RECOVERY WEEK</b><span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 38 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.<span class="apple-converted-space"> (use week 3 music)</span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 28 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.<span class="apple-converted-space"> (use week 2 music)</span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 38 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.<span class="apple-converted-space"> </span></span><br /><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 5<span class="apple-converted-space"> </span></b></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 45 min. Run 3 minutes. Walk 1 minute. Do this 9 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 33 min. Run 2 minutes. Walk 1 minute. Do this 8 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 41 min. Run 3 minutes. Walk 1 minute. Do this 8 times.<span class="apple-converted-space"> </span></span><br /><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 6<span class="apple-converted-space"> </span></b></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 49 min. Run 5 minutes. Walk 1 minute. Do this 7 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 37 min. Run 3 minutes. Walk 1 minute. Do this 7 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 49 min. Run 3 minutes. Walk 1 minute. Do this 10 times.<span class="apple-converted-space"> </span></span><br /><br /><b><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Week 7<span class="apple-converted-space"> </span></span></b><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 53 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 39 min. Run 4 minutes. Walk 1 minute. Do this 6 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 51 min. Run 5 minutes. Walk 1 minute. Do this 7 times.<span class="apple-converted-space"> </span></span><br /><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 8 *EASY RECOVERY WEEK</b><span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 53 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 37 min. Run 3 minutes. Walk 1 minute. Do this 7 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 45 min. Run 5 minutes. Walk 1 minute. Do this 6 times.<span class="apple-converted-space"> </span></span><br /><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 9<span class="apple-converted-space"> </span></b></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 43 min. Run 5 minutes. Walk 1 minute. Do this 6 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 53 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<span class="apple-converted-space"> </span></span><br /><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 10<span class="apple-converted-space"> </span></b></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 53 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.<span class="apple-converted-space"></span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><span style="font-size: 10.5pt; "><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><br /></span></span></p></div><div class="MsoNormal" style="text-align: -webkit-auto; background-color: white; color: rgb(39, 0, 78); font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 19px; "><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><span style="font-size: 10.5pt; "><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 11</b></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 52 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.<span class="apple-converted-space"> </span></span><br /><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 12 *EASY VOLUME WEEK<span class="apple-converted-space"> </span></b></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 60 min. Run 50 minutes.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.<span class="apple-converted-space"> </span></span><br /><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; "><b>Week 13<span class="apple-converted-space"> </span></b></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 1 - 50 min. Run 40 minutes.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.<span class="apple-converted-space"> </span></span><br /><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; ">Session 3 Event Day 10K: have fun, and take care not to start out too quickly.</span></span></p></div><p></p>Trinityhttp://www.blogger.com/profile/09367926042413908609noreply@blogger.com0