Another week, more training, new plan….interesting observation
As many of you already know, I am training for a 10K and am trying to stay on the straight and narrow for that. The run is coming up in 2 weeks and a couple days now.
I noticed some interesting things in my training the last few weeks. Last month, I got to a point where I seriously had noticed some results and feeling fit and toned. Then came a couple down weeks and last week I started training and eating better. However, I ended up trying something different than the past weeks. ..just because of how I felt (in other words, I had not really planned how I was going to complete my workouts, just that I would complete a workout daily). And I feel this new way of training did not help me much….even though I did more days…it did not feel as effective. I had a pretty social week last week.
So, let me talk about the 2 slightly different ways I did the workouts. Work out 1 is the one I felt did me more justice (and I had more fun I think with that one):
Original Intention for the week: The weekly goal was to get in 5 days of working out a week, including Yoga, Strength training, 2-3 running sessions in varied mileage, cardio 5 days a week for at least 35-40 minutes. And BANG on with my diet chart (outlined in my earlier post).
What really happened?: I ended up doing only about 4 days due to soreness+ 1 day just walking, but the workouts seemed more intense (not sure if they really were more intense or not). Here is what I did:
2 strength training workouts with my trainer (about 30-40 min) and then 45 min of the elliptical at a medium to low resistance
Couple yoga workouts to ease the mind (Hot vinyasa or ashtanga yoga)
Cardio Days: I did 1-2 classes at the gym that were intense like Cardio Kickboxing and Triple Cardio (which ended up including body weight exercises too). Those were 60 minutes. I also went for a couple walks in the evening, which included a lot of steep hills and flat ground. (that ranged from 60-75 min).
I only got in about 2 days of running, if not just one day. (ranging from 30-50 minutes) and then stretched.
Average workout time/day (not including my walks): 75-80 minutes.
Original Intention for the week: Get in 6 days of working out for the week, not necessarily care about yoga. Strength, running.
What really happened?: I did 6 days of gym, but I was not very sore until probably day 5. That was when I started feeling maybe I was not doing as much, but I convinced myself it was OK because I was going to complete 3 runs. I did indeed complete 3 runs.( 2 miles, 3.5 miles, 4.5 miles), which was different. But then I was starving and craving food at night at the wrong times! Of course the more you run, the more your metabolism boosts needing more calories, which is fine, but it was getting me to crave wrong foods.
2 strength training workouts and 1 reformer Pilates session(about 30-40 min) : no cardio on these days at all
Cardio Days: I only did 3 days of cardio, all running days. And it got somewhat stressful on my knees and joints.
Average workout time/day (not including my walks): 40-45 minutes.
So at the end of the week after Workout 2, I didn’t feel like I had made any progress by working out 6 days a week of moderate intensity workouts. I think this is a great example of how individual body types and structures respond to different types of workouts. I experimented a little and figured out what is best and what is working for me. That and some mental determination in eating healthy, clean food most of the time.
So this week, I will go back to trying out Option 1. However, due to my 10K being SOO close, Rashi and Kim (my trainer, who gives me stuff for the road) have asked me to cut down on sugar, alchohol and processed foods and ensure I get my workouts. My stamina has definitely increased.
My longest run this week is supposed to be 5 miles, but I think I will do 5.25-5.5 miles if possible. This will get me ready to run 6 miles next week so when I do the 10K, I have been pretty close to having done one.
Rashi got me onto a new diet chart for the next 2 weeks, including my weekend home options and also the options for on the road (I have gotten a request to detail out how to find the right things on the road; It will be a blog topic!). This time, I gave her the liberty of almost giving me everything she wants with no input from me other than if it is do-able. Except—I refused a protein shake as my meal 1. I knew I would always try and skip that!
15 days Diet Chart:
Meal 1 (within 10 min of rising): 12 almonds and 6 prunes (B complex and B6)
Meal 2 (10am): 1 whole avocado with salt/pepper and seasonings
Meal 3 (12:30pm): 6 Tablespoons rice + 3 cups dal (Indian lentil soup) + subzi or Cheese sandwich+ veges (Omega 3 and 6)
Meal 4: (4pm): 2 cups of steamed veggies with olive oil and balsamic vinegar (carbs)
Meal 5 (7pm, post workout): 1 scoop protein powder with water
Meal 6 (Dinner): 1 chapati (roti) + paneer or 1 slice of whole wheat bread + minestrone soup.
Bed time- Calcium Citrate
Important: Water: 3 lts/day
What am I bad at? Taking my vitamins! It is a must now. My goal for the next two weeks!
So..that is the weekly update. Next week, stay tuned for workouts and eating on the road. Plus, hopefully a very special interview session.
I thank all my new followers as in the last 10 days, I have gotten a lot of new followers on my blog. Also, it looks like readers from Bahrain are really hitting the site! If you are reading this and from Bahrain, I would be very interested to know where you found my blog from and any feedback/comments.
I am very excited for the upcoming weeks, cuz as soon as the 10K is over, we will talk more about new ways of working out as I am going to kick up my running shoes for something new!
Until then…the show must go on…at the gym!