Skinnypeep - bring on the skinny

[killertomato]

I am built like a linebacker!

pretty funny tits.......that's what my husband used to say to me. i think he finally figured out i didn't like hearing it. only took him 20 something years. men ...........i sometimes think i need the shoulders to help with the "boobage" as skinnypeep called it.

[skinnypeep]

Something I posted on coolrunning and reply that I don't want to lose:

I am trying to create a good weekly schedule(no races I'm training for, just a weekly plan). I've been running for about 6 months and started off with C25k. Now I find that 1hr runner and other plans I've seen start out w/less weekly mileage than I'd like to keep. I run on the treadmill.
My longest run is 5miles so far. And I run about 10min/mi.
This is what I'm thinking of doing

Mon- 3mi
Tues- 4mi
Wed-rest
Thurs-5mi
Fri-4mi
Sat-rest
Sun-5mi

Is that a good plan? Should I do cross training some days instead? I am a little confused by everything I've read about easy runs, recovery runs and cross training.


IP: Logged

scottb
Cool Runner posted Jan-18-2007 10:25 AM
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That looks like a good plan. You might want to increase the distance of one of the runs over time to 90 to 120 minutes. Given what you are already doing you could add two miles to one of the runs and keep that schedule for three to six weeks. Then add another two miles, and so on, until you get to an amount you want to stay at for a while.
Since you are running five days a week, don't be afraid to take an additional day off if you need to because of excessive fatigue or impending injury. You won't lose any fitness.

Over time you will adapt to the five day running schedule and will rarely have to take an additional day off. At that time you may even want to add a sixth or seventh day of running to the week.

Easy runs are run at a conversational pace or up to 80% max heartrate for any length of time up to about two hours where they turn into long runs.

Recovery runs are run at a very easy pace for a shorter length of time up to about 30 minutes. The goal here is not to add any fatigue to the legs but simply to get them moving to work out soreness and keep them limber.

Cross training is simply any exercise other than running.

------------------
Thank you Brad! The 3-6 week advice really helps me understand how to structure increases.
Should I mix in cross training instead of a run day or a rest day or just leave as is?

Right now I just listen to my body in terms of when I need to take it a little easier - sometimes after the 5 miler I just can't seem to get the "oomph" to do more than a "recovery" run (defined as you did in your post)the next day. But it's not at all scientific.

Anyway, thank you for the advice.

[skinnypeep]

143.4!!!! Woo hoo!!!

This week I decided that my grain consumption might be getting out of hand even with the running. So I cut my evening portion of grains.

Menu:
B: Moatmeal (w/fiber 1), Coffee
S: cheese & triscuits
L: Chicken Jumbelaya (sp? ), water
S: Pb & J
Ex: 1 hr run
D: Steak & salad
Dess: none

Wednesday's menu was similar. with the bulk of the grains earlier in the day. (Normally I would have had cous cous or rice w/dinner but no grains in my afternoon snack.) And.... I went from 145.4 to 143.6 this week. Not sure if it's the calorie deficit or just my body not liking the carbs later on?? Also DBF instituted a "no food after 8" rule after watching Oprah which I grudgingly follow (just means I get my piece of chocolate in at 7:59. mwahahahahahahaha)
I do get hungry after dinner. But it's not really an uncomfortable hunger. Just feeling like I could eat a tiny snack, but I don't. Well, so far so good. Let's see what happens next!!!

[skinnypeep]

Another thing to report-
For the past month or so my back has been a bit sore- not sure if running-related or what. Someone suggested I try Pilates so I dug up my 20 min Windsor DVD and it feels a lot better already. Must remember to do this a couple times a week.

[Tits McGee]

Wow! Great job! I can't even imagine running 1 mile right now! You rock.

[skinnypeep]

Thanks Tits I started slow though which is the best way. I did the Couch to 5k plan which is a run/walk plan. It's awesome! If I of all people can start running then anyone can. I am one of those people who always said "well I'm just not a runner" but now, I run

------

Holding steady at 143.4
Yesterday's menu:
B: Moatmeal, coffee
L: Chicken Jumbelaya, salad
S: pb&j
Ex: 4 mi run
S2: triscuits & cheese
D: Chili (no grains)
Dess: 1 hershey's kiss

Still experimenting with the no grains at dinner and no food after 8. So far so good. We'll see how this week goes. Lost 2lb last week and holding steady at 143.4.

[4ASlimmerMe]

Hey Skinny

I saw on the regular boards that you did the couch to 5k plan...how did it work? Any tips? Any links? Any basic information?

Sorry so many questions...this is something that I am really interested in so if you could share your expertise, I would love it!

Thanks!

[Dee011]

Hi, just wanted to stop by and say hi.

[skinnypeep]

Hi Dee *Waves*

4ASlimmerMe- C25k is a run/walk program that starts off slow and gets you to 5k (3 miles-ish) in about 9 weeks (and I say about cause lots of people repeat a week or more- i know i did)

Here's the link:
http://www.coolrunning.com/engine/2/2_3/181.shtml

I think the most important thing is to not start running right away. I mean you want to "slog" as one person put it, which means "slow jog".
For more really good advice go here:
http://www.coolrunning.com/cgi-bin/ubb/forumdisplay.cgi?action=topics&forum=Newbie+Cafe&number=3&DaysPrune=20&LastLogin=
that is the Newbie message board for coolrunning which is where C25K comes from.

Enjoy and don't hesitate to ask me or any of the other runners on the board (Oh, there's a C25K thread on the Fitness forum also I believe)

[skinnypeep]

142.6!! The ticker is no longer a wish (ok well not if we round down )

Yesterday's food:
B: Moatmeal, coffee
Ex: Pilates
L: chili & rice
S: Kashi granola bar, almonds
S2: gouda and crackers
D: lemon chicken & steamed veggies (no grain)

Today:
B: Moatmeal, coffee
L: hmmm not sure maybe Quiznos sandwich w/salad
S: big Oatmeal cookie if I remember to make it
D: stir fry w/ lots of veggies no grain
Ex: am supposed to run today but TOM is hurtin' we'll see how i feel in the afternoon

[skinnypeep]

Well I didn't run yesterday and the scale didn't budge. But that's ok. Extra motivation for today.
I tried on the wedding dress yesterday and it fit perfectly. I went in to get shoes so I'd have them for my fitting in 2 weeks and they asked if I wanted to try it on since it just came in. Of course I secretly was hoping it would be a little big.... but alas. Maybe in a couple of weeks when I go for the actual fitting it will be big. Now that would be cool.

I am trying to branch out with salads cause I'm getting tired of the usual meat with veggies especially now that I am avoiding grains at dinner. So I got the "spring mix" of lettuce, an avocado, cucumber, walnuts and an apple. Sounds like it would be good. Right? I'll look on the recipe thread for other ideas. It might be the only way to ge DBF to eat any fruit

Me: You want a peach?
Him: I don't like peaches
Me: Have you ever actually tried a peach?
Him: No, cause I know I don't like them.
Me: I am so gonna strangle you one of these days.

[skinnypeep]

Oh, forgot food:
Yesterday:

B: Moatmeal, coffee
L: Quiznos ham & cheese on WW, salad
S: triscuits and cheese
S2: pb&j , Chai tea
D: Stir fry w/beef, zucchini, peppers, mushrooms & onions

Today:
B: Moatmeal, coffee
S: triscuits & cheese
L: leftover stir fry & rice
S: almonds and cranberries
D: shrimp scampi, salad

[4ASlimmerMe]

I will definitely check that out...I found the link on the fitness forum as well. Some good info. After I stop feeling weird and a week of easy going exercise (like pilates and Leslie samsone dvd) I will be up for it. I am still in P1 so I feel a bit icky so one step at a time, right? But After next week I will definitely ask you for some motivating words, haha!

Thanks again for the info and your progress looks great!

[PrincessShan]

Hey, there! Long time no post for me.

The C25K seems really interesting ... I wanted to train to run a 5K in the spring. After all this time and training, and even with 32 less pounds, I'm still a crap runner, so this might be just what I need.

Good luck with the wedding dress -- it'll be big soon, I bet!

[skinnypeep]

Welcome back, Shan!! Good to see ya.

Today:
B: moatmeal, coffee
S: almonds, cranberries
L: pastrami on rye
S: Skim latte, granola bar
D: stir fry (no grain)
Ex: Pilates

Ok. I'm holding steady at 142.6 - today I skipped the dinner grain. Tomorrow I will run.