So these next few weeks, my focus is 100 percent on the Chicago race. I want a new PR so bad I can taste it. And I know I have a really good chance of achieving one, too, provided the next few weeks of training go well and weather conditions cooperate on race day. The Chicago course and big-race atmosphere play to my strengths so now's as good a time as any to take a chance and run as hard as my legs will allow.
This week, however, is a down week in training - two rest days!! But even though I'm running fewer miles, I think the quality is still there with my Tuesday workout and Saturday long run. Here's the plan:
Monday: 4 glue miles + TRX + Strength Training
Tuesday: 7 mile workout, inc. 5 repeats of 4 min @6:40 pace + 1 min @6:30 pace. No standing rest, all continuous work.
Wednesday: 3 recovery miles + Y-Fuse?
Thursday: 4 glue miles + Y-Blitz
Friday: Rest Day
Saturday: 14 mile run
Sunday: Rest Day
Total: 32 miles
Along with putting more focus on running, I'm also being more careful about nutrition. Here's a sample day of meals for this week:
Breakfast: 1 Ozery Breakfast Round + 1 Tbsp PB + 1 serving plain low-fat kefir
Snack 1: 1 serving plain non-fat yogurt + 1/8 cup Bear Naked Fit Granola
Snack 2: 2 cups raw vegetables
Lunch: 2 cups Earthbound Farms Herb Mix + Tuna Rice Salad*+ Banana
Snack 3: Picky Bar
Dinner: Chicken Sausage Zucchini Pasta** + Steamed Spinach + 1 cup blueberries
My new favorite breakfast - one of these delicious rounds topped with PB!
I'm actually pretty excited about all the nutritious eats! I know I need to be as careful as possible most of the week since I'm going to a Brewers game and tailgate on Wednesday and Summerfest on Friday and it's likely I'll stray a bit from my plan on those evenings. But like I always say, everything in moderation!
My questions for you:
- What are you currently training for? Are you doing anything different during this round of training?
- What's on your meal plan this week?
- When you attend social activities (sporting events, music festivals, going out, etc.) do you stick with your eating plan or do you allow yourself a bit of leeway?
A final note - If you're interested in running a Rock 'n' Roll marathon or half marathon race this year, you can use the code RUNWITHSUN to save $15 off a domestic race or £3 off an international race. Hope to see you at a race this year!
*1 1/3 cup cooked rice + 5 oz tuna + 1.5 cups cannellini beans, rinsed and drained + 4 Tbsp favorite viniagrette dressing = 4 servings
**2 cups dry rotini pasta, cooked and drained + 5 chicken sausage links (look for ones that are 100 calories per link) + 2 zucchini chopped and diced + 2.5 cups marinara sauce (use one with no sugar added) + 1 cup reduced-fat shredded mozzarella cheese. Cook chicken sausage and zucchini in a large pot. Add marinara sauce. Stir in cooked pasta. Add mixture to casserole dish and top with mozzarella. Bake at 350 for 20-25 minutes. Yields 8 servings.