Accomplishing Minor Goals One Step at a Time
Coming into week three, I was a little nervous. Tuesday and Wednesday evenings weren’t going to be very productive because of a hockey game and a work commitment. Those two days actually ended up being very productive days. No, I didn’t run either day but I did get workouts in. To be honest, I only ran two days this week but they were very productive runs. Central Ohio was again hit by cold and snow which limited the ability to get out of the house.
If you read last week’s post you will remember my goal was to increase my distance to four or five miles. Surprisingly, I was able to do this fairly easily. My running routine is that I start out at a very slow pace and minute by minute gradually increase my speed. Once I’m at a fast, steady pace I stay there for a few minutes and ease it down, mindful not to go too slow. I’ve incorporated wind sprints in my running routine which is also helping with distance.
Like I said before though, not all of my training is running. I spent a majority of the week working on strengthening my entire body. Yes, that includes the lower body, core and upper body. I’m not trying to look like a body builder. Trust me, I’m nowhere close to that. However, I believe that a focus on strengthening the entire body is key to my personal advancement when it comes to completing a marathon.
We had another six or so inches of snow on Sunday. It was another one of those great for making snowballs but dreadful when it comes to shoveling types of snow. My entire body is sore from shoveling driveways. I have come to the conclusion that people that love a lot of snow either don’t drive in it or don’t have to shovel it.
Here is a rundown of Monday-Sunday
Monday – Ran a nice and steady three miles. I say nice and steady but my running pace was a bit higher than it had been in the two previous weeks. After the three-mile run, I walked for a quarter mile. My workout was capped with a one-mile run.
Tuesday – This is the day I went to the hockey game. I wasn’t able to run but I did workout that evening when I got home. It was late and I was tired but I managed to do some upper body workouts such as curls and pushups.
Wednesday – It was another long, full day of work and I didn’t get home until 10:30 p.m. This made it impossible to go to the gym since it closes at 10. I did go home and did a few lower body and core exercises such as calf raises, sit-ups, and pushups. My workout was capped by running up and down our basement stairs.
Thursday – I planned for today to be a rest day but I was feeling pretty good and knew that the previous two days weren’t too difficult when it came to working out. Today I did squats, leg lifts, curls and a few other upper body exercises.
Friday – Rest day.
Saturday – Today is the day I forced myself to give a little extra. I completed my goal of running five miles. To be honest, it wasn’t as difficult as I thought it was going to be. It certainly wasn’t easy, it was nice to be able to get up to five miles.
Sunday – I planned to go for a run but again Mother Nature had other ideas. We had about 6 inches of snow so it definitely curbed my plans for a run. Instead, I shoveled my driveway and my parent’s driveway. Let me tell you, it was a full body workout. By the time I was done, my clothes were drenched with sweat, including my sweatshirt. So while I didn’t run, I definitely got a workout in.
Here’s a rundown of some of the foods I ate this past week. It’s not everything I had but just some of the basics so you can get an idea. You will see many of the same items from week one.
Breakfast: Cereal with Bananas, Fruit Smoothies, Green Juice
Lunch: Salad with Carrots and Sweet Peppers, Protein Shake, Vegetables, Turkey Sandwich, Peanut Butter and Jelly.
Dinner: Turkey burger with Sweet Potato Frieds, Spaghetti and Turkey Meatballs, Chicken Cutlets, Chicken Brats with Mixed Vegetables.
Snack: Pistachios, Almonds, Trail Mix, Greek Yogurt, Bananas, Carrots, and almond milk.
Each week I am keeping track of my weight. I started at 186 pounds and would like to maintain that weight. Last week I was down to 183 pounds, this week up I’m up to 185. I believe the increase is due to the fact that I am eating bigger lunches that include both a sandwich and a big salad. It is also due to the fact that I am drinking more hemp protein shakes. These shakes are especially good after a hard workout.
For week four, I will be doing more running. While I had a good two days this past week, running only two days is not going to cut it. My plan is to run three to four times this week. On Monday I will run five miles and by the end of the week try to get up to seven miles. On Saturday and Sunday, it’s supposed to warm up a little and get up to 40 degrees. The way the weather has been, there is no doubt in my mind that I will see someone wearing shorts outside. I can’t wait to start running outside! The snow has to end at some point, right?
More Than Kale News:
My wife Jennifer, the other mastermind of More Than Kale has been hard at work! Yesterday marked nine months since she gave birth to our son Jakob. She has been shedding the baby weight and revealed how she’s doing it in her recent 7 Day-Low Sugar Meal Plan post.
In the post, she gives a complete rundown of how she lost the weight and provides a simple 7 Day Meal Calendar. Feel free to share this with a friend!