by Emma Hammond 0 comments
OK I might have failed on those weekly training recaps I spoke about… OOPS! Never the less I am back with a little update of how the last month of training has gone, a few nutrition changes i’ve made & how I am feeling overall. Let’s dig in!!
Last we spoke, my schedule looked like:
- 2x a week run (one long run & one speed or tempo)
- 3x a week total body lifting (sticking with a program my coach wrote)
- 1-2x a week cross training on the bike or swimming (triathlon future?)
- 1-2x a week yoga (restorative)
While nothing has drastically changed, a lot actually has…
Running: I have upped my mileage from less than 15 miles a week to 20-25. I have felt REALLY good on the road lately & have naturally leaned towards wanting to do so a bit more frequently. I am TRYING to stick with only running twice a week BUT a 3rd day has slipped in on occasion. Physically I am feeling ok minus a recent knee flare. I’m going to take it easy from now until race day, as I am not going to get any faster 2 weeks out. The best I can do is rest the knee & see how the day goes!
Strength Training: *Sigh* This has me a little frustrated but as previously mentioned, I knew it would take a hit with the extra running. I am still loving lifting BUT it’s changed a lot. A month ago I was doing heavier barbell movements in low rep ranges. Example my workout would start with 4 sets of 3 rep back squats or 1 rep max of bench press. With the extra running my central nervous system isn’t feeling recovered enough to work on max effort lifts. Instead I am doing a lot more dumbbell & kettle bell work which is a fun change. I am also only going heavier on my legs twice a week. This stinks a bit BUT I wasn’t recovering enough from those heavy days 3x a week to have a quality run. I can’t have it all, sad I know. However it’s still just as important for me to maintain strength training during this time, even if it looks a little different. I am doing a lot more upper body, single leg training & hips/glute work. The key to staying injury free.
Nutrition: Damn running! It makes me chronically hungry, which is exactly why I DON’T recommend it as an optimal option for fat loss. I run a lot & I want to eat a lot, it’s that simple. The problem? It’s very easy to overeat, no matter how many calories you burn through exercise. I have absolutely increased my calorie intake to maintain my weight & fuel my runs. It’s not the time to undereat or diet so I am trying to include quality foods to stay more satiated. I have also upped my carbs & more importantly protein! Why protein? I want to maintain as much lean muscle mass as I can & protein is my best way to do so.
Body: I don’t weigh myself these days so I can’t say in terms of lb change. I actually feel as though I have gained a slight bit of weight but who knows OR CARES. As mentioned, I tend to get HUNGRY running & the mix of that with my body never reacting well hormonally to the stress, well it can leave me feeling puffy. Do I like it? No BUT I’m trying to be honest with myself with what I am eating, drinking & keep that balance in check. It’s easy to say “I deserve to eat those fries because I ran 10 miles” but I really don’t like that mindset. Instead I NEED to eat quality food because my body is recovering. I also don’t have to EARN a glass of wine or dessert through exercise so I don’t feel the need to justify that either.
I thought I’d give a little sample week of my workouts & day in the life of eats just for fun! This was a day’s worth of eats on an upper body lifting day:
Breakfast: Roasted sweet potato & broccoli topped w/ goat cheese, eggs & hot sauce. Totally digging the savory breakfast & love getting veggies in to start the day!
Lunch: I grabbed a salad from this awesome local shop called Good Greens. My newest addiction! This big box included baby kale, spinach, quinoa, edamame, beets, carrots, pumpkin seeds, feta & chicken. SO GOOD!
Afternoon Snack: Plain greek yogurt bowl w/ pumpkin & gf pumpkin O’s (yay Trader Joe’s!). I usually have an afternoon snack to hold me through PM training sessions & not leave me hangry by dinner time. Nothing good comes out of hangry…
Dinner: Steak salad bowl, which we enjoyed using leftovers that we grilled on Sunday night to make a hearty dinner salad. Steak, sautéed asparagus, onions, tomato, gorgonzola & balsamic dressing. A great way to end the day & took about 10 minutes to whip up. My fav!
**I think I ended the evening w/ a little Halo Top Ice Cream. That sounds like me.. 😉 This day felt great on the food front, as it include all my nutrition non-negotiables! Protein at every meal, lots of veggies & plenty of H20. I also like to include grassfed beef &/or salmon 2-3x a week in addition to pasture raised eggs. Yay high quality fats!
Monday: Upper Body Lifting Day
1. Incline Bench Press: 4×8-10
2. Pull Ups: 3×5-8
3. Incline Hybrid Flyes: 3×10
4. BB Bent Over Rows: 4×8-10
5A. Strict OH BB Press: 4×8
5B. DB Lateral Raises: 4×10
6A. Straight Bar Tricep Pressdown: 4×12-15
6B. OH Tricep Extension: 4×10
6C. Cable Bicep Curl: 4×10
6D. Cable Bicep Rvs Curl: 4×10
Tuesday: Run + Lower Body Lifting Day
AM: 6 Mile Run
PM: Leg Workout –
1. BB Back Squats: 4×12
2. Leg Press: 4×30 – 20 Wide Stance, 20 Close (OUCH!)
3. BB Front Squats: 4×8-10
4. Walking Lunges: 1:30 minutes on/45 seconds restx3
5A. Lying Leg Curls: 4×12
5B. Glute Kickbacks: 4×12
Wednesday: REST DAY! WOOHOO
Thursday: 45 Minute Bike Ride + Upper Body Lifting Day (Similar format to Monday but w/ flat presses & arnold presses)
Friday: Lower Body Lifting Day (Similar to Tuesday but w/ straight leg deadlifts sprinkled in)
Saturday: 12 Mile Run
Sunday: And again we rest!
In total 4 strength days + 3 cardio days + 2 total rest days = 1 happy Emma! I could have squeezed in a yoga day but I didn’t. No biggie!
So that’s a wrap as to what’s been going on with me lately! With the race 2 weeks away I’m excited to accomplish a goal & see what I will be aiming for next.
Are YOU in tune w/ how to adjust your diet based on your activity & top goals? Let me know in the comments below!daily eats, Fitness, Goals, half marathon, Nutrition, running, training, weekly workouts, wiaw