Quick post

Mile time trial pouring rain cement around park/track 6:27

2x 1 km loops with 4x60m hill sprints in between. .

3:39 edged out Raquel
3:47 few sec behind her

3x1km loops 5 min rest between
3:45
3:45
3:41
Beat my training partner on all 3 :)

Weight : 155lbs

Abstaining from alcohol until December sometime. Preferably Christmas.
Limiting wheat and dairy, but I suppose I've always done that..

Increasing water intake.

SICK DAY!! WOOOO!!

So thursday I trained trails. the last few days I wasn't feeling the best, so took out the weights. SURE ENOUGH, I am sick today. Joyous, I am sooo thankful. Oh yeah, right.

Diet has been sub par the last few days. I mean, in my books sub par... Healthy eating for a good portion of the day until dinner time.. and the wine has made a few appearances the last few days... Damn long weekend..

I'm sick. im tired..

On a side note I got a new pb on the 600m loop through the trails... 2:13 not bad..

That was saturday morning. The sets were good. 2:24, 2:28, 2:25, 2:22, 2:13

I KNOW, I KNOW, don't hate on the last one. I got a little too competitive haha.

Sorry my lack of engrish skills today, I really just am not happy with this nose running all over the place.. Of course my first track day with the new team is on wednesday HAHA,

Can we say, more oil of Oregano please? Any other recommendations?

I hammered out a 450lb leg press today.. this was after doing many at 300+ something. I know, doing one looks kinda fail,  but my legs had all ready done squats and many heavy leg presses!!!

-Sickly M out

Tuesday drainage.

Ack.  I can definately feel the drainage and lack of performance today.  I need to change some things. Going hard for 2 weeks straight was a bit overwhelming ;)

BUT, still happy with my gains.

Nutrition needs to be fixed slightly. Won't be making those healthy cookies again, unless I freeze them. Eating 2-3 at one time does not fly. Especially before running.

7am - oatmeal
9:30 - apple and almonds
11:45 - black bean spaghetti
2:30 - more spaghetti
3 pm - 2 delectable goodies.

4:30 training... 6 runs. (2 loops) 2:30-3 min break between each rep and 4:30 between the 2 loops.

Second set was a bit slower except for last rep (of course) was feeling drained, quads were killing, and my stomach was hating cookies.

5:30; chocolate milk

HOME TIME!! This meant TV relaxation time. Gasp, I know.. no gym. I needed the rest.

6:30 protein green PB smoothie.
This tied me over for dinner hmmm.
What can I use to make a meal shake??

Epsom salt bath recovery time for this lady.

-M Dawg 

Monday Rawr.

----MONDAY----

My legs are absolutely trashed from the last 2 leg workouts. No running today! Just 2   30 minute walks.

Gym was back, tris, and military press.  Did some abs but was limited on time.

Going to incorporate olympic lifting in my workouts soon. Will be working on that plan..

Nutrition was ideal except for scarfing 4 pumpkin protein cookies at night.. ha will freeze them next time.

7am- oatmeal
9:30 apple and almonds
12:30 black spaghetti
2:30 more spaghetti
4:30 protein cookies
7:00 uber protein shake

M out.

Sunday Funday

So today has been a long fun exciting day. There was a lot of confusion this morning when my workout was.. But it got done.

At the gym today I hammered out a leg workout. The linear leg press didn't feel so good today , so I just reduced my reps. Because 2 days ago was the first time I had done real squats in a long time, my legs are very sore today. I decided to opt out of doing squats today and did lunges instead. No weight 1st set.. 2nd and 3rd sets I added to 15 pound dumbbells. Feel the burn baby! Of course I included some ab work and a good roll out session on my legs.

Nutrition wasnt optimal but:

11 am oat concoction
2pm sushi fest
5pm snacks
7pm black been spaghetti with veggies
9pm 3 breakfast cookies

So as you can see some things need to be adjusted because I am NOT getting adequate  vegetable intake..

No run today because the leg workout was enough.

Also did a real hardcore meal prep session. Check out this sexy food prep porn.

M

SATURDAY FUN DAY!!

Well crap, this weekend has sure tripped on by way too fast. Not doing as much as I would find pleasing on the social aspect, but enough to wet my fancy.

Nutrition was a bit tough today with all the outings but I think I did very well. Learnt how to cheat properly. We'll work it off tomorrow. Do you know what tomorrow is? Kick some ass day.


Finished my  regular natural BCAA's... Had to buy this today. ICK. I love sucralose just as much as I need a hole in my head. It's not too bad I suppose. No stimulants = excellence.

 

Bought this at Popeye's today. Less fat than real peanut butter. Less protein though :(

I dont know what happened to my awesome long post but it's not here?!! What gives.. well I'll fix it up a little bit I suppose

Mile time trial won and bettered: trails.... 6:27

Felt really good about the time trial.... Pace was set, and I even started going the wrong way, but thankfully near the beginning, and my team mates told me I was going the wrong way, so I had to recover a few seconds. Excited to try it again in the future to see how much I've improved. God I love time trials.

After trails I battered off a decent gym workout. Back and tri's... Did a few shoulder exercises. Med ball abs and some floor abs.

Nutrition was decent today. I went to the whitecaps game and ate some chili, it was the healthiest option. Went for dinner afterwards and had a super awesome kale quinoa tuna salad. 

Also half a bottle of wine, half a cheese cake, and a mocha with almond milk. FUEL FOR TOMORROW'S BEAST DAY RAWWWRRRR

M Out 

That Friday tho.

Holy balls, today was  rough leg day. Still feeling the effects of Wednesday's leg workout... not so hot.

Went to chiro, got my knee worked on and my ankle "adjusted," feels so delightful.

After was a trek to Aldergrove to do a modified leg workout with a friend. No abs done today.

2 hour walk in the park after.

Tonight - party with no booze. I'm a good girl.

Nutrition

9am - oatmeal concoction
11 am - "The shake" and 1 super healthy turkey taco.
2:30pm - 2 tacos
3pm -  half a lara bar

5:30 pm - red veggie soup, 10 yam multi grain crackers... going to make a tuna sandwich and half a bell pepper now...

Really need to work on eating better when I'm out all day.. really gotta use my 6 pack fitness lunch bag!!!

Check out these Tricep gains ;)

M

When the tired hits..

OH YEAH. Today was one of those days my body was begging me not to do anything.  It started out perfect,  but the energy levels were dwindling come training time..

Breakfast - oat mix
Snack - protein spinach banana shake
Lunch - half tuna hummus kale sandwich on silver hills multi grain bread. Half a bell pepper with tzatziki.
Snack- exactly same as lunch.
3:45- some Greek yoghurt.

4:30 training! A modified relay of a roughly 300m section.. we did 7× 300m sections with roughly 2.5-3 min break. Waaay too much recovery. The knee wasn't happy and Raquel was beating me by 2 meters on the last 3. The good news was she pushed me and each was progressively faster... but definately a tired day..

Greek yoghurt and 1 c berries after...

Gym time! Back and tri ' s.  They were not happy. Dropped 10 lb s off on lat pull downs. Decided to skip medicine ball trampoline work to give my upper body and chest some rest. . My nervous system would've killed me!!

Chocolate milk.. organic ;)

Dinner - 5pc salmon sashimi and I splurged a little and got a roll with some crunchy goodness on top.

Healthy snack later.

All and all, good day.

Recovery hot bath time soon!!

M out .

It's a start!

Well, here we go. Another adventure of training and fun filled adventures.

After a year of small minor injuries and a big one (both achilles tendinopathy) I've come back with a bang. Stayed off running and hiking for 6 weeks to let the tendinopathy calm down. Wise idea me thinks. I lifted heavy for a few weeks and took 2 weeks off. Started back running 3x a week and weights 2x a week.

Last week was 6 days of gym and 4 days of running. .

Upping gym time is a huge priority, of course adding a bit more cardio too. I want the strength, I know I need it for those 10 hurdles. What a spectacular event I choose eh?

Training is so far going well, easing in to it to make sure no achilles issues.

I've been hammering heel drops and isometric holds. Linear leg press is at 3 sets of 10 with 180 lb plates (380lbs overall) so the strength is coming a long. I've been "okayed" for calf raises, so I've added 50 lbs (145lbs overall)  to that and no problems.

Diet has been tweaked slightly. I've bulked enough, now it's time to put on that muscle and cut some fat.

Diet is 3 meals a day with snacks between that. Essentially every 2 hours.

The stats so far are 5"9 157lbs.

Back to work I go, stay posted for after training review!

M