21 Day Training Plan

I committed myself to running my next half marathon on February 25th as part of my qualifying for the Half Fanatics Club. Exactly 21 days from now. Seeing as it has taken me a full week to really get back up to about 90% of normal that doesn't leave much time to train and get back up to speed (figuratively...still turtle slow). I hope that this plan will build on what I have already trained for and just bring me back to where I need to be. Between yoga, Aqua Zumba and Zumba I'm getting enough cardio and strengthening I think, although I'll have to start doing my PT exercises regularly again (which I'm having issues doing). I've noticed that since starting up regular Zumba again I'm starting to have some of my pelvic/hip issues start up again...I'm going to keep that class at only 1-2 per week and see if that helps a bit. The Aqua Zumba I don't think is a problem because there's not as much twisting as in floor classes...it's more about the water resistance. The yoga will hopefully help with core, strength and balance/stability and finally the PT exercises for specific area muscle strength. So, I'm having to come up with a 4 week training plan to include some kind of taper...maybe a taper that is not quite as long as it should be. So here's my plan:

Four Week HM Training Plan  (4 wks between races building on recent HM training)
SUN	MON	TUES	WED	THUR	FRI	SAT
HM #1	Rest*	2 miles* Hatha Flow	Zumba* Aqua Zumba	3 miles* Yoga	Rest*	Rest*
8 miles	Rest Aqua Zumba Zumba PT Exercises	5 miles Hatha Flow	Rest Aqua Zumba PT Exercises	8 miles Yoga Zumba	Rest PT Exercises	10 miles
Rest PT Exercises	7 miles Aqua Zumba Zumba	Rest Hatha Flow PT exercises	10 miles Aqua Zumba	Rest Yoga Zumba PT Exercises	12 miles	Rest PT Exercises
Rest PT Exercises	4 miles	Hatha Flow PT Exercises	2 miles	Rest	Rest	HM #2

*Recovery week.

What do you think? Too ambitious?                                                                        

100 Days Challenge:

• Day 34 (2/3)
• Missed :(
• Day 35 (2/4)
• 30 minute walk on the treadmill 1.38 miles in 30:04
• Day 36 (Today)
• 8 miles in 1:42:18 on Llano

What I Ate:

• Saturday (2/3)
• Totally forgot to track what I ate... :(
• Yesterday
• 1 Weinerschnitzel bacon croissan-wich
• ½ Weinerschnitzel bacon breakfast burrito
• ½ Weinerschnitzel sausage breakfast burrito
• 1 hash brown patty
• 8 oz orange juice
• 8 oz rib eye steak
• 1 cup garlic shells
• 3/4 cup mixed vegetables
• 3 chocolate chip cookies
• 32 oz non-fat, lactose free milk
• 20 oz Pepsi
• Today
• 1 pack chicken ramen with
• 1 cup mixed vegetables
• 1 cup shredded fried chicken, no skin
• 4 chocolate chip cookies
• 24 oz low fat chocolate milk
• 12 oz non-fat, lactose free milk
• 24 oz G2

NOTE: Started my trial of Yoli Alkalete as a recovery aid. Will report more on it in the future. I'm trying this because I had significant delayed onset muscle soreness (DOMS) after my half marathon a week ago. With having at least one half marathon schedule every month, I want to do everything I can to minimize the occurrence of  DOMS so that I can begin training as soon as possible afterwards.

The night before the Tinkerbell Half

Sandra & I...after 30 years!

Well, I'm just writing a quick post before going to bed super early for the half marathon tomorrow morning. It's been a great day starting off with meeting up with one of my besties from high school, Sandra, and having lunch at Brennan's at Downtown Disney. Then the Tinkerbell Half Marathon Facebook group meetup at Compass Book in Downtown Disney...it's great to be able to put faces to names after all the online communication we've been doing! It was a great bunch of people who I now consider friends and whom I hope to run into (nearly literally) while continuing on my running journey. Lastly the Team in Training Inspiration Dinner was fantastic! Amazing stories, amazing people...really good food too!

Tinkerbell Half Marathon Facebook Group Meetup

I've loaded up my Fuel Belt with 3 packets of thinned Gu Chocolate Outrage gel, grape G2, water and some Clif Shot Bloks just in case. My ensemble is all set up so I shouldn't forget anything although I have to fill out the back of my bib with my safety information. Our chapter is meeting in the lobby at 3:45am...race starts at 5:45 am. I made sure that the husband (who was a good sport and took probably 15 cameras and shot pics for our group meetup and held the meetup sign) is all set up with the top of the line ChEAR Squad package (breakfast, prime seating, luxury portapotties and lounge at the starting/finishing lines) so he should be good for the day while I run.

After the run the plan is an ice bath, maybe the pool, food and Disneyland for as long as I can remain standing. Then a quick sleep and back to New Mexico early Monday. It's a great weekend so far! Good night and wish me luck tomorrow!

100 Days Challenge:

• 30 minute round trip walk from hotel to Downtown Disney + walking around Downtown Disney an addition 1+ hour

What I Ate Today:

• Yoplait Peach Yogurt
• Corn Pops pre-measured bowl
• 1 pint non fat milk
• 72 oz water
• 40 oz G2
• Shrimp Cobb Po' Boy
• ~½ cup coleslaw
• ~2 cups Oriental Salad
• ½ cup marinated mushrooms
• ~2 cups p
• ¼ cup meat sauce
• 1 Roll with ½ pat of butter
• ~3oz grilled chicken breast
• ~1 cup steamed vegetables
• Lemon bar with raspberry sauce

Wow! That was a lot of food!!;)

Quick de-icing tip!

Last night we got about 1½ inches of decent snow with a frozen wintery mix during the day. When I had to leave to go to a physical therapy appointment this morning at 8am this is what I was faced with (see pic). After finally getting my frozen shut car doors open so that I could get my ice scraper/snow brush out, I brushed off the snow on the windows (which gets tricky when the wind is blowing) and found about 1/8 inch of ice covering the front windshield. I decided to try this idea for de-icing the windows that I found on Pintrest. This website gives three great ideas to help de-ice windows, prevent ice build up and how to de-ice a frozen door lock. I used the idea for de-icing windows...2/3 cup white vinegar and 1/3 cup water (a little less concentrated as the instructions state) and sprayed the window and it worked wonders! I was able to remove the ice with minimal effort after squirting the solution on the window. It took less than three minutes to clear a solid sheet of ice from the window. I'm going to remember this for future reference. Try it! I'm sure you'll agree with me!

UPDATE: When I went out this morning 12/6/11 there was a thick sheet of ice (2 days worth) on the husband's truck windshield. I used the above ratio in a solution to try to clear off the window, but I found I needed a second treatment at a 3:1 ratio which did effectively clear the ice after application.