Week 3: Session 2

5 minute warm up 
Run for 1minute and 30 seconds and walk for 3minutes and 30 seconds (repeat 8 times/40minutes + 2 extra repeats/10minutes)  
5 minute cool down
5.72km in 60 minutes 


It was raining on and off all day, so my Run/Walk was on the treadmill again... I know I should really get outside.
I had a great work out, by the end my right shin was really bothering me but I managed to finish the session and even added an extra 2 repeats.  
I really need to pick up a Interval Timer Watch, that way I would not have to keep looking at the display on the treadmill and once I start running outside it would make things a lot easier.


Tomorrow is a rest day.
However 

RunnerMom is hosting... Run 10 for '10. Go check her out HERE.

Run 10 miles on Jan 1st 2010.

What better way to ring in 2010 with running/walking 10miles or 10km.

I wonder what my legs will think of that? We wont tell them until tomorrow morning.

 

Happy New Year to you all. 

Turkey and Goat Cheese Baked Pasta

Rest Day, Walk on Treadmill

5minute Warm Up 

40 minutes brisk walk

5 minute Cool down

4.36km in 50 minutes, I felt like I got a good work out. My calfs were really killing me from yesterday and I knew that I shouldn't push it.
Tomorrow I attempt Week 3 Session 2... maybe even outside instead of on the Treadmill, they are only calling for 2C.

Moving on... For dinner I made this amazing Pasta dish that I had seen on Kath Eats Real Food.

Turkey and Goat Cheese Baked Pasta
Recipe adapted from Kath Eats Real Food

1/2 chopped onion

3 Gloves of Garlic 

1lbs of Ground Turkey 

2 cups of sliced Mushrooms 

about 3 cups of Spinach 

1/4 cup of hydrated Sun-dried Tomatoes 

1 Jar of Marinara Pasta Sauce (pureed finely in the blender, I do this for the kids... what they don't see can't hurt them) 
4 oz Goat cheese

Top with about 2 oz Mozzarella Cheese 
About 8oz of Cooked Whole Wheat Egg Noodles 

EVO in a Pan and saute Onion,Garlic and Mushrooms
Add Turkey and Brown
Add Pasta Sauce 
Add Spinach and Sun-dried Tomatoes, cook about 5minutes 
Spread into a baking dish and mix in Goat Cheese
Top with Mozzarella Cheese and bake for about 15-20minutes until cheese is melted and golden brown
ENJOY !! SOOOO GOOOD YUM-O... The Goat Cheese is the key to this Recipe, it makes the dish really creamy

I had to make two versions of this, The kids and Daddy version was with White Egg Noodles and  Turkey/Pasta Sauce mixture, no Veggies or Goat Cheese. 

I don't run

About a month ago I had this crazy idea to run a Marathon in 2010 (probably right after I watched the Biggest Loser, where they have to run a Marathon) ... however after talking to my husband and friends I quickly realized that it truly was a crazy idea.  

First I don't run, never have... maybe running to sale at Lululemon or the Gap BUT even then that would be questionable.

Second I've never been into sports. I hated Gym Class in HighSchool.

Third it takes a lot of commitment and time, which a mom of two kids who works full time doesn't have a lot of.
Fourth I could use to loose some weight ... who are we kidding with this extra weight I wont be running a Marathon... I think I would probably need to loose 10-15lbs or maybe even 20lbs... my weight right now is around the 145lbs.


But I'm up for the challenge... I don't know if I will be able to run a Marathon in 2010, maybe a Half Marathon is more realistic, even that seems really scary right now.

For the past 3 weeks I've been doing the Couch to 5K plan on the treadmill, a Podcast by Robert Ullrey on itunes.  I like his music and the fact that he tells me when to walk and when to run.  The only problem I have found is that most sessions are less then 30mins including a 5min warm up and a 5min cool down, I don't find that I get a good workout and have been adding 15-20 extra minutes of walking.
After doing some research I decided to order a copy of The Beginning to Runner's Handbook , it is a 13 week Walk/Run and by the end I should be running 10k. The book should be here any day.
I was itching to get started yesterday and needed to burn off all the Milka Chocolate I consumed over Christmas, I found the plan on Rachael's Blog , and decided to get started on Week 3 session 1 since I had done wk3 of the Couch to 5k plan.


Week 3 Session 1
5 minute warm up 
Run for 1minute and 30seconds and walk 3minutes and 30seconds (repeat 9 times/45minutes) 
5 minute cool down
5.42km in 55minutes
... I was exhausted when I got of the treadmill and a couple of times I almost gave up but I'm glad I stuck in there and completed the session... I must say I missed Roberts voice cheering me.
BOY was supper HANGRY after my 'run'.

Here is the complete plan;

Week 1
Session 1 (35 minutes) Run 30 seconds. Walk 4 minutes and 30 seconds. Do this 7 times.
Session 2 (40 minutes) Run 30 seconds. Walk 4 minutes and 30 seconds. Do this 8 times.
Session 3 (40 minutes) Run 30 seconds. Walk 4 minutes and 30 seconds. Do this 8 times.

Week 2
Session 1 (45 minutes) Run 1 minute. Walk 4 minutes. Do this 9 times.
Session 2 (40 minutes) Run 1 minute. Walk 4 minutes. Do this 8 times.
Session 3 (40 minutes) Run 1 minute. Walk 4 minutes. Do this 8 times.

Week 3
Session 1 (50 minutes) Run 1 minute and 30 seconds. Walk 3 minutes and 30 seconds. Do this 10 times.

Session 2 (40 minutes) Run 1 minute and 30 seconds. Walk 3 minutes and 30 seconds. Do this 8 times.
Session 3 (50 minutes) Run 1 minute and 30 seconds. Walk 3 minutes and 30 seconds. Do this 10 times.

Week 4
Session 1 (55 minutes) Run 2 minutes. Walk 3 minutes. Do this 11 times.
Session 2 (45 minutes) Run 2 minutes. Walk 3 minutes. Do this 9 times.
Session 3 (50 minutes) Run 2 minutes. Walk 3 minutes. Do this 10 times.

Week 5
Session 1 (60 minutes) Run 2 minutes and 30 seconds. Walk 2 minutes and 30 seconds. Do this 12 times.
Session 2 (50 minutes) Run 2 minutes and 30 seconds. Walk 2 minutes and 30 seconds. Do this 10 times.
Session 3 (50 minutes) Run 2 minutes and 30 seconds. Walk 2 minutes and 30 seconds. Do this 10 times.

Week 6
Session 1 (65 minutes) Run 3 minutes. Walk 2 minutes. Do this 13 times.
Session 2 (50 minutes) Run 3 minutes. Walk 2 minutes. Do this 10 times.
Session 3 (55 minutes) Run 3 minutes. Walk 2 minutes. Do this 11 times.

Week 7
Session 1 (60 minutes) Run 4 minutes. Walk 2 minutes. Do this 10 times.
Session 2 (54 minutes) Run 4 minutes. Walk 2 minutes. Do this 9 times.
Session 3 (54 minutes) Run 4 minutes. Walk 2 minutes. Do this 9 times.

Week 8
Session 1 (60 minutes) Run 5 minutes. Walk 1 minute. Do this 10 times.
Session 2 (48 minutes) Run 5 minutes. Walk 1 minute. Do this 8 times.
Session 3 (54 minutes) Run 5 minutes. Walk 1 minute. Do this 9 times.

Week 9
Session 1 (63 minutes) Run 7 minutes. Walk 2 minutes. Do this 7 times.
Session 2 (54 minutes) Run 7 minutes. Walk 2 minutes. Do this 6 times.
Session 3 (50 minutes) Run 7 minutes. Walk 2 minutes. Do this 5 times.

Week 10
Session 1 (44 minutes) Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 (41 minutes) Run 20 minutes. Walk 1 minute. Run 20 minutes.
Session 3 (45 minutes) Run 22 minutes. Walk 1 minute. Run 22 minutes.

Week 11
Session 1 (51 minutes) Run 25 minutes. Walk 1 minute. Run 25 minutes.
Session 2 (56 minutes) Run 30 minutes. Walk 1 minute. Run 25 minutes.
Session 3 (51 minutes) Run 40 minutes. Walk 1 minute. Run 10 minutes.

Week 12
Session 1 (66 minutes) Run 45 minutes. Walk 1 minute. Run 20 minutes.
Session 2 (66 minutes) Run 50 minutes. Walk 1 minute. Run 15 minutes.
Session 3 (45 minutes) Run 45 minutes.

Week 13
Session 1 (50 minutes) Run 50 minutes.
Session 2 (40 minutes) Run 40 minutes.
Session 3 (60 minutes) Complete your first 10-k event (if this is your goal) or run 60 minutes