The Essentials

So I slept in on Monday which meant it was way to hot to head to the track so I did P90X Legs and Back instead.  All was good except I knew my legs would be sore the next day for my track workout.  Oh well....

So yesterday morning I headed to the track to do my Run Less training plan.
The Breakdown
10 min warm up
1200m @5:10, actual 5:14 (slow start, I blame it on my sore legs :))
1000m @4:16, actual 4:15
800 m @3:23, actual 3:24 (dang a second off)
600m @ 2:31, actual 2:30
400m @1:39, actual 1:35
15 min cool down

I would walk 200m in between intervals.
Overall I was tired and a little sore but determined to knock it out!

Nothing better than taking some airborn to avoid any summer colds!

Now down to my essentials for summer...

I made a kind of new salad yesterday that was so good.

Mixed greens with spinach

Black Beans

Corn

Avocado

Crushed up tortilla chips (just a few)

Fried Egg

Salsa

Mix it all together with Salt and Pepper = so good!

Something else I cannot live without is sparkling water.  I don't drink any soda so water can become very boring.  I have gotten to the point that I could drink club soda aka sparkling water all day long! It just tastes so good and refreshing.

Last but definitely not the least is my Runner's World mag that I got in the mail yesterday!! Woot! Woot!! This one looks like it is going to be a good one.  Guess I know what I will be reading for the next couple of days.  The new Fall Shoe Buyer's Guide is in it, I still haven't found my perfect need for speed track shoes and so excited to read the guide.  I did a quick flip through and the New Balance 1400s seem to be exactly what I am looking for.  Think I will head to the store this weekend to try them on :)

Today : Tracy Anderson
Thursday: 7 mile Tempo with 5 miles @8:05
Friday: P90X Arms maybe?
Saturday: 17 miles @8:55

What are your essentials for summer?

XX
Sarah

My morning Ritual

Every morning I wake up early and run or workout I have to eat something first. If I don't, terrible things happen. Last time I decided to ignore the importance of my "morning ritual" I ended up almost losing it in the middle of my run. Part of having a successful workout for me means giving my body what it needs in order to preform.

Typically I have found that Frosted Mini Wheats is my favorite morning staple. It has some whole grains, some good complex carbohydrates and some sugar.  The slogan, "keeps them full keeps them focused" really speaks the truth for these little babies.  Plus, the milk gives me some protein and calcium. As we age it is important to still recognize the good things in milk and there is a reason we force our kids to drink it =)

Anywhoo, sometimes I do get sick of just the plain old Frosted Mini Wheats regimen so lately I have been spicing it up.

This picture below contains 3 different cereals.  Grape Nuts....did you forget about those, well don't. They are FULL of fiber and all kinds of other good stuff. And then of course, the Frosted Mini Wheats. I  am pretty sure I will make that a part of every breakfast regimen until I convince myself I can go without.... which will probably be never. And then, for the grand finale....I top the whole thing off with Chocolate Cheerioes =) TAHDAHHHH. I love chocolate. So when spicing something up if there is a way I can add chocolate to the bunch you can bet I am gonna give it a try.

So thats what I've got folks. This little mixture has been putting me in good moods and I have had some good workouts post this morning regime. Give it a try I say. But just remember whatever you choose to do, make sure it has some good complex carbs, fiber and any other vitamins and minerals you think important. Also, try to eat at least an hour before you go. My friends are always thinking I am crazy for waking up so early to eat before a run but I tell you, without it I would not function. I'd stop at mile 3 and give up. I need fuel, my gas tank does NOT run well on empty.

What kinds of things do you eat in the mornings?

Do you for sure include any major food group?

Do you wake up early to eat beforehand?

Happy Running -Jen

SURPRISE

My little sister Sarah sent me the best email yesterday.  She is coming for a week to visit!  It totally made my day and I am so looking forward to running my long weekend run with her, doing a track workout with her, and just being together.  It will be so much fun and totally wish that my big sister Jen could be here as well but I will take what I can get!!

                                  (Sarah and Henry at Christmas 2010...my kids are just as excited as I am)

Also... I have was wondering if anyone has ever tired to freeze their Gu's before a long run?  I have been using them for my long runs but hate how warm they are from being shoved in my belt next to my warm body.  I am heading out for 22 miles today and was thinking of popping them in the freezer or at least the fridge for a little before I head out.  Anyone?
-Heather