Weekly Workouts, Meal Prep & My 21 km Race

Happy Monday!

Let’s talk about what it’s like to run 21 km.  Because I did that yesterday, so it’s pretty fresh.

I.AM.SORE.AF.TODAY.

Okay, so where to begin…

I want to start out by telling you about my rookie running mistake.  Last Monday, I went for a run in new shoes, with no socks.  I forgot my socks at home and only had so much time to get this run in, so I put my sock-less feet into these “not broken in” shoes and proceeded to run 7 miles.  Upon completion, I had ridiculous blisters on both my feet.  I lacquered them in antibiotic ointment, covered them in band-aids, left them open to air at night, and increased my vitamin C.  I did every single thing that would promote healing.

On Saturday, my feet were still not looking good and I was becoming more and more nervous about the run the next day.  This run was super important to me.  Completion was non-negotiable.  I took some great advice from a veteran runner, my girlfriend, Erin (This lil’ badass just ran the Death Race Marathon and beat all the boys!!)  She told me to drink a ton of water the day before, eat a few more carbs (Mmm, ok!), pop a couple Ibuprofen pre-race and moleskin the shit out of my feet.

The morning of the race, I sat down with my morning coffee and my usual ritual of writing out gratitudes.  On this particular morning, I wrote out 10 things I was grateful for about the outcome of the race.  I expressed thankfulness for completing the race, that my feet remained pain free during the run, and for support and strength to get me to the finish line.

The first 5 km of the race had the most difficult hills of the course.  During the last 5 km of the race, fatigue set in and I started to feel like my legs were going numb.  These two parts of the race were the most difficult physically and mentally.

At every kilometer sign, I said a prayer of thankfulness for having no pain in my feet.  “You’ve got this, girl.”  “One foot in front of the other.”  “You’re doing awesome, keep going.”  Repeating in my head over and over and over.

I finished the race in 2 hours flat.

These fitness goals that I have set and completed this past year, are so much more than physical accomplishments.  There is such great mental work happening within these goals.  Practicing a positive attitude, being grateful for things going right, and refusing to back down, are some of the best mental shifts I’ve made habitual.  They have proven to me that my mindset is what determines my success.  These things take practice, repetition and discipline.

Being strong, physically, requires strength programming and a consistent workout ethic.  Likewise, acquiring mental strength requires it’s own conditioning and exercise.  When you decide to work on both…holy shit, look out!  You will accomplish anything you set your mind and heart to.  I promise.

The evening following the run, I sat out on my deck in the crisp, cool, September evening air and celebrated with a glass of wine.  I considered, in amazement, what a difference a year makes.  This time last year, I was struggling.  Contentment seemed imaginary.  I will say it time and time again, choosing to see the good in your life is a game changer.  This is precisely how I started my way out of a trench of sadness and into a life beyond my wildest dreams.  I have accomplished things this past year that I didn’t even know I was capable of.

So, if there is one thing I can tell anyone who is trying to make a change in their life — whether it be in their health, career, or relationships — It is this: everything changes when you change your outlook.

Look for the good in your life and you will find it.  Talk kindly to yourself every day.  Give yourself grace as you practice new habits.

We all have setbacks in our lives.  A setback isn’t failure, and it isn’t reason to throw in the towel on the whole project.  A setback merely serves as a reminder of the new normal you are creating for yourself.  Acknowledge it and then return to the dream.  You’ve got this.  Start out small and watch your life grow into something big.

2017-09-10 19.41.35
Life is good.

WEEKLY WORKOUTS

MONDAY – JOG

  • Jog 7 miles

TUESDAY – GYM

  • Warmup (Rpt X 4):
    • 2 Loops of Track
    • 30 Hanging Oblique Crunches
    • 15 Weight Back Extensions (20 lbs.)
  • SUPERSET #1:
    • 4 X 12 Fixed Bar Deadlift (70-80-80-90)
    • 4 X 12 Fixed Bar Back Squat (60-60-60-60)
  • SUPERSET #2:
    • 4 X 8 Lying Hamstring Curl (65-65-65-65)
    • 4 x 12 Leg Extensions (75-75-80-80)
  • SUPERSET #3:
    • 4 X 20 Box Jumps
    • 4 X 20 Kettle Bell Swings (30lb KB)
  • SUPERSET #4:
    • 4 X 12 DB Walking Lunges (30-30-30-30)
    • 4 X 12 DB Thrusters (30-30-30-30)

WEDNESDAY – SWIM

  • Standard Warmup (100 BK-100 Fr-100 1-Arm Fly-100 Br Pull-100 Reverse IM)
  • 4 X 50 Fly
  • 4 X 50 Back
  • 400 Pull
  • 4 X 50 Back
  • 4 X 50 Breast
  • 400 Pull
  • 4 X 50 Breast
  • 4 X 50 Fly
  • 400 Pull
  • 300 Cooldown

[Total Distance: 3200m]

THURSDAY – JOG/GYM

  • Jog 4 miles
  • SUPERSET #1:
    • 4 X 12 DB Bench Press (55-60-60-60)
    • 4 X 12 DB Row (30-35-40-40)
  • SUPERSET #2:
    • 4 X 12 Weight Back Extension (20-20-20-20)
    • Pullups to Failure (5-5-4-3)
  • SUPERSET #3:
    • 4 X 12 Lat Pull Downs (70-75-75-75)
    • 4 X 12 Seated Bent Over DB Flys (30-30-30-30)
  • SUPERSET #4:
    • 4 x 12 Bicep Curls (35-35-35-35)
    • Bench Tricep Dips w/ Plate (25-25-25-25)
  • SUPERSET #5:
    • 4 x 40 KB Russian Twists (20-20-20-20)
    • 4 X 25 Ab Mat Sit-ups

FRIDAY – SWIM

  • Standard Warmup (100 BK-100 Fr-100 1-Arm Fly-100 Br Pull-100 Reverse IM)
  • 10 X 50 Back :10-15s rest
  • 5 X 200 Fr (:15s rest, :30s rest, :45s rest, :60s rest, :60s rest)
  • 100 Butterfly Kick on back
  • 100 Butterfly Kick w/ board
  • 200 1-Arm Fly
  • 100 IM
  • 200 Cooldown

[Total Distance: 2700m]

SATURDAY – REST DAY

SUNDAY – DON’T GET LOST IN THE WOODS 21K RACE

 MEAL PREP

Proteins

  • Lemon Garlic Crock-pot Chicken
    • 1 package of Lilydale Chicken Breasts
    • 2 Tbsp. Oregano
    • 3 Cloves Garlic, minced
    • Juice of 2 Lemons
    • Epicure Selections Herb & Garlic Sea Salt
    • Pepper
      • Put 1 Tbsp. of olive oil in Crock-pot so chicken won’t stick.
      • Add chicken.
      • Sprinkle with spices and add lemon juice, and minced garlic.
      • Cook on low for 6-8 hours.
      • Serve w/ basmati rice and kale.
      • If chicken is slightly dry, I add some Greek Yogurt Tzatziki Dip to my meal.
  • Ground Beef Meatballs
    • 2 lb. Ground Beef
    • 1 yellow onion minced
    • 1 Cup Almond Flour
    • 4 Eggs
    • 1 Tbsp. Garlic Powder
    • 3 Tbsp. Italian Seasoning
    • 2 Tbsp. Parsley
    • 1/2 cup Parmesan Petals
    • Salt
    • Pepper
      • Combine the above ingredients until well blended.
      • Heat oven to 375.
      • Roll ground beef mixture into meatballs and bake on baking sheet for approx 10-15 minutes.
      • Served w/ 2 oz. brown rice noodles and pasta sauce.

Carbs

  • Brown Rice Noodles
  • Basmati Rice

Vegetables

  • Kale
    • Dice about 1/4 Cup bacon and fry in frying pan, drain excess grease.
    • Rinse and chop 2 bunches of kale.
    • Add to frying pan with a little bit of water, cover and cook down.
  • Broccoli
    • Put in baking pan with 2 Tbsp. olive oil, salt and pepper.
    • Bake at 350 for approx 25 minutes until edges are burnt!
  • Spinach
    • I add spinach to everything if I am looking to add some greens to a meal and don’t have ready made vegetables.
    • I warm it up with the food or add it to my already warm food, raw and just mix it all together.

Snacks/Other

  • Strawberries/Blueberries
  • Raw Almonds
  • Hardboiled Eggs
  • Protein Shakes (Dry Ingredients – protein powder, shredded coconut, chia seed)
2017-09-10 19.08.28-1
Lemon Garlic Chicken & Italian Meatballs

Have a wonderful week!! Know, that I am here for ya, cheering you on!!  Let me know if you have any questions or comments and don’t forget to subscribe and share if you are liking what you are reading!! 😉

xo

 

Jen


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