Weekly Workouts, Meal Prep, Roots & Ruts & Rest Days

Hi Everyone!!

I ran the Roots & Ruts 10k race on Friday. I’m not going to lie, I got a little cocky with this race.  I didn’t prepare like I did for the 21k and here is what I learned about that:

  1. Hydration is KEY.  Especially the day before, drink a lot of water.
  2. Take 1-2 days of rest prior to a race – your body will thank you.
  3. Don’t be a cocky SOB.  You only disappoint yourself.  Go there and run the race with yourself.  A little healthy competitive edge is a good thing but don’t let it take over your mind during the race.  It takes away from the run.  Just do you.

This past week was heavy for workouts.  Sunday was a much needed rest day.  It’s so important to listen to your body and get proper rest to ensure you don’t over train.

I struggle with this at times because I love to work out and I love a HARD workout.  I love muscle soreness as an indicator of success but too much of this can backfire.

If you push too hard and aren’t kind to your body, you risk experiencing a cascade of problems – injury, illness, fatigue.  Not only is it not good for your body but it takes the fun out of training.

You will get results with rest days.  Quite possibly better results than you ever imagined. Rest repairs tissues, builds muscle, and decreases stress hormones in the body.  It’s so good for you.  So, take a rest day at least once per week and enjoy it.

WEEKLY WORKOUTS

MONDAY – SWIM

  • Standard Warm Up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 10 X 100 Bk
  • 400 1-Arm Fly
  • 4 X Mountain IM (25 Fly, 50 Bk, 75, Br, 100 Fr)
  • 1 X 100 IM FAST
  • Cooldown

[Total Distance: 3200m]

TUESDAY – GYM

  • Warm Up (Rpt X 4):
    • Run Track X 2
    • 10 Push-ups
    • 30 Hanging Oblique Crunches
    • 15 Weighted Back Extensions w/ 20 lbs.
    • Pull-ups to Failure (6-5-5-4)
  • SUPERSET #1
    • 4 X 12 Fixed Bar Deadlift (70-80-90-90)
    • 4 X 12
  • SUPERSET #2
    • 4 X 12 (e/ leg) DB Step-up Curtsy Lunge (30-30-30-30)
    • 4 X 30 (total) Double Pump Lunges
  • SUPERSET #3
    • 4 X 12 Leg Extension (75-75-75-75)
    • 4 X 12 Hamstring Curl (70-70-70-70)
  • SUPERSET #4
    • 4 X 12 (each leg) DB Bavarian Split Squat (30-30-30-30)
    • 4 X 12 Sumo Squats W/ DB (40-40-40-40)

WEDNESDAY – SWIM

Masters’ Practice

  • Standard Warm Up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 5 x 200 Fr w/ Paddles and Fins :20s rest
  • Fly Drill (4 Dolphin kicks, L Arm Stroke, 4 Dolphin Kicks, R Arm Stroke, 4 Dolphin Kicks, 1 Full Stroke, Rpt) 18 minutes
  • 4 X Mountain IM (25 Fly, 50 Bk, 75, Br, 100 Fr)
  • Cooldown

[Total Distance: 3200m]

THURSDAY – GYM

Chest/Back/Shoulders

  • Warm Up (4 Rounds):
    • Row 200 m
    • 25 Ab Mat Situps
    • 20 KB Swings (30 lb.)
    • 15 Pushups
  • SUPERSET #1
    • 30 Hanging Oblique Crunches
    • 15 Weighted Back Extensions (20)
    • Pull-ups to Failure (6-5-5-5)
  • SUPERSET #2
    • 4 X 12 DB Bench Press (55-60-60-60)
    • 4 X 12 DB Back Row (60-70-70-70)
  • SUPERSET #3
    • 4 X 12 DB Lateral Fly to Front Raise (30-30-30-30)
    • 4 X 12 Lat Pull Down (70-70-70-70)
  • SUPERSET #4
    • 4 X 12 Bent Over DB Fly (30-30-30-30)
    • 4 X 12 Hammer Curl to Shoulder Press (30-30-30-30)

FRIDAY – ROOTS AND RUTS 10K

SATURDAY – SWIM

  • Standard Warm up (100 Bk, 500 Fr, 100 One-Arm Fly, 100 Br Pull Only, 100 Reverse IM)
  • 2 X Mountain IM (25 Fly, 50 Bk, 75, Br, 100 Fr)
  • 5 X 200 Kick :20s rest

[Total Distance: 2000 m]

SUNDAY – REST DAY

 MEAL PREP

Proteins

Carbs

  • Roasted Sweet Potatoes
    • Seasoned w/ salt, pepper and cayenne pepper.
  • Basmati Rice

Vegetables

  • Asparagus
    • Drizzle w/ Olive Oil.
    • Season w/ salt and pepper.
    • Bake @ 375 for ~20 minutes
  • Brussel Sprouts
    • Drizzle w/ Olive Oil.
    • Season w/ salt and pepper.
    • Bake @ 400 for ~20 minutes or until they start to burn.  (Burnt Brussel Sprouts are so delicious!!!)
  • Mixed Salads
    • Arugula, bell pepper, blueberries, green onion, tomatoes, crumbled feta, and chickpeas.
  • Broccoli

Snacks/Other

  • Strawberries/Blueberries
  • Raw Almonds
  • Hardboiled Eggs
  • Protein Shakes (Dry Ingredients – protein powder, shredded coconut, chia seed)
  • Cut some Lara Bars in half for easy grab and go snack portions.
  • Blueberry Pumpkin Spice Overnight Oats
    • 1/3 cup quick oats, 1 tsp. coconut palm sugar, 1 tsp. Epicure Selections Pumpkin Pie Spice, 1/3 frozen blueberries , 1/2 cup unsweetened vanilla almond milk
    • Mix everything together and put it in the fridge overnight!
    • You can warm this up or eat it cold – both ways are awesome.
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Pure Deliciousness

Have a glorious week friends!!  Don’t forget to schedule your rest day!!! Mwah!

xo

 

Jen


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