Wellness Journey

Omelet Muffins

ksequenzia — Tue, 17 Nov 2009 22:37:28 +0000

http://www.marksdailyapple.com/omelet-muffins/#more-9219

American Academy of Anti-Aging Medicine

ksequenzia — Mon, 16 Nov 2009 19:54:25 +0000

http://www.worldhealth.net/

100 Best Health and Nutrition Blogs for Athletes

ksequenzia — Mon, 16 Nov 2009 19:14:24 +0000

http://www.nursingdegree.net/blog/43/100-best-health-and-nutrition-blogs-for-athletes/

Beginner to 15k: Week 3/Day 1 Run

ksequenzia — Mon, 16 Nov 2009 17:57:28 +0000

Haven’t run in 6 days. A combination of a delightful bunion and old running shoes, I ended up with bruising and swelling on the ball of my foot after my last run on Week 2/Day 1. I let it rest, did kickboxing on Saturday. And tried again today.

Hubby was sweet to offer me a window to run this am, while he watched the little one.

Today’s Run:

Total Time: 42 min

Total Distance: 2.74 miles

Intervals:

Warm Up: 5 min

3 min run/1 min walk x 8 cycles

Cool Down: 5 min

Heart Rate:

Runs: 150s-160s, 167 max

Walks: 130s-140s

I ran later in the morning and it got a little hot. Struggled with the last three cycles. Cycle 6 & 7 I did 2:30 run/1:30 walk in order to get my heart rate into the 130s for recovery.

I must buy new shoes before my next run.

Exercise Plan: Week 3

ksequenzia — Mon, 16 Nov 2009 17:55:06 +0000

Monday: Interval Run – 3/1 x 8 cycles, Maybe Lift

Tuesday: OFF, maybe a yoga tape???

Wednesday: Lift

Thursday: Interval Run: 3/1 x 8 cycles

Friday: OFF (conference)

Saturday: OFF (conference)

Sunday: Possibly an interval Run: 3/1 x 8 cycles. If I can’t get this third run in, I will run 4x next week.

Beginner to 15k: Week 2/Day 1

ksequenzia — Tue, 10 Nov 2009 22:48:59 +0000

So today was Week 2/Day 1 run. First time I have ever ‘ran’ on a treadmill. I like outside running better, but rain was in the forcast and it was easier to go to gym and put daughter in nursery, vs. pushing her in stroller (not a happy rider).

Warm up: 8 min
3 min run/1 min walk x 8 cycles
Cool down: 5 min

Pace: 12:00-12:30 runs/20:00-25:00 walks
HR: 150s runs/130s-140s walks
Total time: 45 min
Total distance: 3 mi

Hard, but I feel good. I plan to do 3/1 intervals all 3 runs this week this week.

Beginner to 15K; W1 Run3

ksequenzia — Sun, 08 Nov 2009 17:10:53 +0000

Garmin Connect – Activity Details for Untitled.

Elite Newsletter

ksequenzia — Sat, 07 Nov 2009 00:02:23 +0000

Elite Sports Massage & BodyWork’s latest Newsletter

Late Nite, Early Run

ksequenzia — Thu, 05 Nov 2009 04:21:53 +0000

So World Series, game 6 is on. Looks like the Yankees are going to win it tonight for the series. Game still on, it’s 11:30p, and my 2nd training run is scheduled for 6:30am. Yikes. We shall see…

Lunch at Cafe Fresh

ksequenzia — Thu, 05 Nov 2009 04:10:03 +0000

We don’t frequent Cafe Fresh as much as I would like. Chris’ complaint is that it is not enough food in their meals.

But today, he was convinced. He is on board that our eating needs to improve. He knew that Tijuana Flats was not the answer (our normal lunch place for our weekly splurge).

It was well worth the visit.

1/2 Wrap, side of veggie chips –actual dried, crunchy carrots, green beans and potatoes and a yummy pumpkin spice smoothie with a scoop of protein powder. And they threw in a free side of hummus.

Chris was satisfied with a full wrap, smoothie and a bowl of soup.

Yum. Feels great!