Posted on August 30, 2010 by admin
Only 5 more weeks til Greta’s Half Marathon in NYC! I’ll be sending race info shortly. In the meantime, here’s the training schedule for this week. Typically, when you run over 8 miles you should be ingesting some sort of snack/food midway through your run. I like either 3/4 of a Luna bar or PowerBar Gu Gels. Vanilla Bean is the best! Have one or two halfway through your run. Also, be sure that you’re drinking 6-8oz of water every 20 minutes. For long runs, I wear a water belt. I fill 3 bottles with water and 3 with Gatorade. They’re too clumsy to race with (plus water and Gatorade are provided for you) but they’re great when you’re on your own! Good luck and write me with any questions!
Beginner’s 5 weeks to go
Day 1: 4 miles easy
Day 2: Cross Train 30-60 minutes
Day 3: Rest
Day 4: 5 miles easy
Day 5: Cross Train 30-60 minutes
Day 6: 2 miles
Day 7: 9 miles easy
Intermediate’s 5 weeks to go
Day 1: 4 miles
Day 2: Cross Train 30-60 minutes
Day 3: Hills. Jog for 15 minutes. Then run 2 minutes uphill at a race pace; jog slowly down. Repeat 4 times. Then jog 15 minutes as a cool down.
Day 4: 5 miles easy
Day 5: Rest
Day 6: 4 miles
Day 7: 11 miles
xoxo
L
Posted on August 17, 2010 by admin
Week 6! Half Marathon Training
Hooray! Only 7 weeks to go to “go time”! You should be progressing nicely on your hills and the runs should be feeling easier! Make sure you’re drinking lots of water and stretching before and after your runs.
Beginner’s Week 6
Day 1: 4 miles easy
Day 2: Cross Train 30-60 mins
Day 3: Rest
Day 4: 4 miles easy
Day 5: Cross Train 30-60 mins
Day 6: Rest
Day 7: 6 miles easy
Intermediate’s Week 6
Day 1: 5 miles easy
Day 2: Cross Train 30-60 mins
Day 3: 2 speed repeats (jog for 15 minutes, then run 1 miles at a push-it pace (8 on an intensity scale of 1 to 10); jog slowly for 2 mins to recover. Repeat once more then jog 15 mins to cool down.
Day 4: 4 miles easy
Day 5: Rest
Day 6: 3 miles
Day 7: 7 miles
Good luck and write with any questions!
xoxo
L
Posted on August 11, 2010 by admin
Salt is one of the primary electrolytes in the body and you need it for basic neurological and general function. But a recent study has cited that 90% of adults consume too much of it. 90%! Holy! What does too much salt do to your body? Increases your risk for stroke, high blood pressure, ulcers, osteoporosis and swelling. Do you know how much salt you should be eating in a day? About 1500mg. Most adults consume 2.5 times that amount. And I bet you didn’t know those numbers. My point exactly with the city of New York. Officials want to regulate the salt that’s put in your food at restaurants by making them adhere to strict guidelines. In my opinion I think that adults are fully capable of making healthy choices if given the information and taught how to properly do it. For example, caloric content of food is now listed for every food item that is sold in New York. It’s been incredibly successful! My suggestion. Do the same for salt! List it so people can make informed choices on their own. In the meantime, what can you do to cut some of your salt intake? Limit the amount of processed foods that you eat, avoid adding extra salt to any food eaten in a restaurant, rinse canned veggies before eating and read the labels! What to do if you’ve consumed too much salt? Go for a walk or exercise to sweat out some of it or consume potassium rich foods or beverages to balance out your body and reduce swelling. Coconut water is my favorite choice!
Posted on August 9, 2010 by admin
Hi Fit Fan Runners!!!
Week 5 training is here. We’re officially 8 weeks to the race!! Yayy!! Here’s your schedule! I’ll be checking out 10Ks for us for September and I’ll let you know when we can sign up for Greta’s half. Going to be SO fun!!!
Beginner’s 5th week:
Day 1: 4 miles easy
Day 2: Cross train 30-60 minutes
Day 3: Rest
Day 4: 6 miles easy
Day 5: 3 miles easy
Day 6: Cross train 30-60 minutes
Day 7: Rest
Intermediate’s 5th week:
Day 1: 5 miles easy
Day 2: Cross train 30-60 minutes
Day 3: Hills! Jog for 15 minutes then run 2 minutes uphill at a stride pace. Easy jog down to recover. Repeat 4 times. Cool down with 15 minute jog
Day 4: Cross train 30-60 minutes
Day 5: Rest
Day 6: 4 miles easy
Day 7: 7 miles easy
xoxo
L
Posted on August 2, 2010 by admin
Hey everyone! Nice and hot to be training this time of year but I promise you…if you can run in this, the fall will be a breeze! Here’s this week’s training schedule. Good luck!
Beginner’s 4th Week Schedule:
Day 1: 3 miles easy run
Day 2: Cross Training 30-60 mins
Day 3: 4 miles easy run
Day 4: Rest
Day 5: 6 miles easy run
Day 6: 3 miles easy run
Day 7: Rest
Intermediate’s 4th Week Schedule:
Day 1: 4 miles plus 2 x 400m sprints (quarter mile sprints)
Day 2: CT
Day 3: 4 miles easy run
Day 4: Rest
Day 5: 7 miles easy run
Day 6: 3 miles easy run
Day 7: Rest
Xoxo!
Larysa
Posted on July 26, 2010 by admin
Hope you guys/gals are doing well with your training runs! Be sure to write with any questions. Here’s your third week. And away we go!!
Beginner’s Week 3:
Day 1: 3 miles easy run
Day 2: Cross train 30-60 minutes
Day 3: 4 miles easy run
Day 4: Rest
Day 5: Cross train 30-60 minutes
Day 6: 5 miles easy run
Day 7: Rest
Remember, as a beginner, if you need to walk during any portion of runs feel free to do so! Walk until you catych your breath then begin slow jogging again.
Intermediate’s Week 3:
Day 1: 4 miles easy run
Day 2: 45-60 minutes of cross training
Day 3: 6 miles easy run
Day 4: Rest
Day 5: 4 miles easy run plus 6 x 80m strides
Day 6: 45-60 minutes of cross training
Day 7: Rest
Run like the wind ( or with the wind)! 
Xoxo
L
Third Week of Training for The Half Marathon
Posted on July 24, 2010 by admin
Summer is in full swing and veggies are in season. It’s time to take advantage and make a light, healthy, and delicious salad. The best part about this salad is its simplicity. Lime juice, EVOO, cilantro, S&P, veggies, and cheese. That’s all you’ll need. But, because this recipe is so simple, it’s very important to use RIPE veggies and avocados. Otherwise, the salad will lose a lot of its flavor. Take this salad on your favorite picnic and enjoy!
Eat On!
Chef Poppy
Corn, Tomato, and Avocado Salad
For the dressing:
1 1/2 cups packed fresh cilantro
1/2 cup good-quality extra-virgin olive oil
2 tablespoons fresh lime juice
1 teaspoon finely grated lime zest
Kosher salt and freshly ground pepper
For the salad:
4 ears corn, kernels removed (about 3 cups)
1 1/2 pounds grape tomatoes, halved (about 3 cups)
1 pound fresh mozzarella, diced
2 medium avocados, diced
Combine the dressing ingredients in a blender, using 2 teaspoons salt, and pepper to taste; process until smooth. Combine the salad ingredients in a large bowl and toss with the dressing. Let sit at least 15 minutes before serving, or cover and refrigerate for up to 4 hours.
Posted on July 18, 2010 by admin
So far we’ve got 8 people interested in running the half marathon in NYC on Oct 3 with us! Let me know if any more of you want to try it! This is a no pressure easy run…promise! Here’s the Week 2 Training Schedule. Make sure you’re drinking lots of water to replenish and write me with any questions.
Beginner’s Week 2:
Day 1: 3 miles easy run
Day 2: Rest
Day 3: 4 miles easy run
Day 4: Rest
Day 5: Cross train 30-60 minutes (biking, ellyptical, swimming, etc)
Day 6: 3 miles easy run
Day 7: Rest
Intermediate’s Week 2:
Day 1: 4 miles easy run
Day 2: Rest
Day 3: 5 miles easy run
Day 4: Rest
Day 5: 4 miles easy run plus 6 x 80m strides
Day 6: 45-60 minutes of cross training (biking, ellyptical, swimming, etc)
Day 7: Rest
Good luck!!!
Xoxo
L
Posted on July 16, 2010 by admin
If you’re like me, you tend to shy away from the whole tofu thing. No flavor. Boring food. Sounds exciting, doesn’t it? Well here’s a little something to help bring us nay-sayers around. Tofu parmesan subs! If cheese can’t spice up tofu, I don’t know what can… So go out and enjoy some tofu. And remember that it all started here.
Eat On!
Chef Poppy
Tofu Parmesan Subs
Ingredients
1 14-ounce can crushed tomatoes
1 clove garlic, smashed
8 fresh basil leaves, torn
Kosher salt and freshly ground pepper
1/2 cup breadcrumbs
1/3 cup grated parmesan cheese
1/2 teaspoon dried Italian seasoning
1 large egg
1 12-ounce package firm tofu, drained and sliced into 8 pieces
2 1/2 tablespoons extra-virgin olive oil, plus more for drizzling
1 loaf whole-wheat Italian bread, cut into 4 pieces and split in half
1/4 cup shredded part-skim mozzarella cheese
1/2 pound baby spinach (about 8 cups)
Directions
Preheat the broiler. Combine the tomatoes, garlic, basil and 1 cup water in a saucepan over medium-high heat. Season with salt and pepper and simmer until slightly thickened, about 15 minutes.
Toss the breadcrumbs, 2 tablespoons parmesan and the Italian seasoning on a plate; season with salt and pepper. Beat the egg in a shallow bowl. Dip the tofu in the egg, then in the crumbs, turning to coat.
Heat 2 tablespoons olive oil in a nonstick skillet over medium heat. Add the tofu and cook until crisp, 3 to 4 minutes per side. Place the bread cut-side up on a broiler pan; spread the bottom halves with sauce, then top with tofu, more sauce, the mozzarella and remaining parmesan. Broil until the cheese melts and the bread is toasted, about 2 minutes.
Meanwhile, heat the remaining 1/2 tablespoon olive oil in the empty skillet over medium-high heat. Add the spinach, season with salt and pepper and let wilt, about 1 minute. Place on top of the cheese and cover with the bread tops.
Posted on July 11, 2010 by admin
Hooray! We’ve got 7 signed up so far to run the half marathon w us on Oct 3. Join us!! I’ll be providing you with schedules every Sunday for Beginner and Intermediate runners. If any of you are Advanced and lloking to set a personal record (PR) let me know and I’ll give a different program. Here’s our first week:
Fyi “Easy runs” are light training sessions and are meant to feel, well, easy!
Beginners:
Day 1: 1 mile walking, 2 miles easy run, 1 mile walk
Day 2: Rest
Day 3: 1 mile walk, 2 miles easy run, 1 mile walk
Day 4: Rest
Day 5: 30-60 mins of cross training (ellyptical, bike, swimmming, rower, etc
Day 6: 1 mile walk, 2 miles easy run, 1 miles walk
Day 7: Rest
Intermediate:
Day 1: 4 mile easy run
Day 2: Rest
Day 3: 4 mile easy run
Day 4: Rest
Day 5: 4 mile easy run with 4 x 80m strides (easy, gradual accelerations, almost sprints) and stretch. (80 m is about the length of the straightaway on a track)
Day 6: 45-60 minutes of cross training on ellyptical, bike, swimming, rower, etc
Day 7: Rest
Good luck! And let me know if you have any questions!!
Xoxo
L
« Older Entries
