Week #4 Recipes

Ok, so I've already fallen behind on the recipes....I tend to always keep a good supply of legumes on hand: lentils, white navy beans, chick peas, etc!  And some low sodium vegetable broth.  Always ready for a soup!!!  Last week I threw in some fresh kale, add some diced tomatoes, and a great soup was born!!! I'll never be able to recreate it, of course, but oh well--we enjoyed it while we could!!

Roasted Tomato and Artichoke Flatbread Pizza (Health.com)

Artichoke Quiche (Health.com)

Cod Poached in Spicy Tomato Broth (Cooking Light)

Chicken and Rice Casserole (Cooking Light)

And, with Valentine's this week too, here is a full menu for the big day!!!

Week # 3 Exercise

Again, plan to do three days of running, with some cross training on the other days, and at least one day of rest!! 

Day 1: 4 minutes brisk walking, 1 minute of jogging, 5 times

Day 2: Cross train (20 min of resistance training--sit ups, push ups, tricep dips, etc)

Day 3: HIIT (High Intensity Interval Training): On a stationary bike

• warm up for 3-5 minutes on a easier setting.  (Scale of 1-20, maybe around a 5).
• 30 seconds at a 10-12, followed by 1 minute at 6-8 (Repeat 4 times)
• 40 seconds at a 12-14, followed by 90 seconds at 6-8 (Repeat 4 times)
• Cool down 5 minutes at a 5

Day 4: Rest

Day 5: Cross train(20 min of resistance training--sit ups, push ups, tricep dips, etc)

Day 6: 4 min brisk walking, 1 minute of jogging, 5 times  

Day 7: rest

5K Training!!

Okay, so here it is: a six week training schedule.  I have based this on us running on May 12 (a Mother's Day run??).  This one is in time, rather than distance.  We will slowly work our running times higher, so that we are ready for week 1 on March 31!!

WEEK ONE: MAR 31-APR 6	Activity
SUN	RUN 1 MIN, WALK 2 MIN.  REPEAT 7 TIMES
MON	REST
TUES	RUN 1 MIN, WALK 1 MIN.  DO 10 TIMES
WED	REST
THURS	RUN 2 MIN, WALK 4 MIN. DO 5 TIMES
FRI	REST
SAT	REST
WEEK TWO: APR 7-APR 13
SUN	RUN 2 MIN, WALK 4 MIN.  DO 5 TIMES
MON	REST
TUES	RUN 3 MIN, WALK 3 MIN.  DO 4 TIMES
WED	REST
THURS	RUN 3 MIN, WALK 3 MIN.  DO 4 TIMES
FRI	REST
SAT	REST
WEEK THREE: APRIL 14-APRIL 20
SUN	RUN 5 MIN, WALK 3 MIN. DO 3 TIMES
MON	REST
TUES	RUN 7 MIN, WALK 2 MIN.  DO 3 TIMES
WED	REST
THURS	RUN 8 MIN, WALK 2 MIN.  DO 3 TIMES
FRI	REST
SAT	REST
WEEK FOUR: APRIL 21-APRIL 27
SUN	RUN 8 MIN, WALK 2 MIN. DO 3 TIMES
MON	REST
TUES	RUN 8 MIN, WALK 2 MIN. DO 3 TIMES
WED	REST
THUR	RUN 10 MIN, WALK 2 MIN  DO 2 TIMES, THEN RUN FOR 5 MIN
FRI	REST
SAT	REST
WEEK FIVE: APRIL 28-MAY 4
SUN	RUN 8 MIN, WALK 2 MIN.  DO 3 TIMES
MON	REST
TUES	RUN 9 MIN, WALK 1 MIN.  DO 3 TIMES
WED	REST
THURS	RUN 12 MIN, WALK 2 MIN.  DO 2 TIMES, THEN RUN 5 MIN
FRI	REST
SAT	REST
WEEK 6: MAY 5-MAY 11
SUN	RUN 8 MIN, WALK 2 MIN. DO 3 TIMES
MON	REST
TUES	RUN 15 MIN, WALK 1 MIN.  DO 2 TIMES
WED	REST
THURS	RUN 8 MIN, WALK 2 MIN. DO 3 TIMES
FRI	REST
SAT	REST
RACE DAY	12-May
SUN	5 KM!!!

**Schedule taken from runnersworld.uk

**You should be able to run almost 20 minutes at a time, but remember not to exhaust yourself before walking.  Keep the walk breaks to 1 minute during race day. **

Week # 2 Recipes

Hope you are enjoying some new recipes--I know I am!!!  My favourite new one so far was the lentils with poached eggs!!!  I am looking forward to trying the Kale soup below this week!! 

Meyer Lemon Chicken Piccata:  (Cooking Light)

Grilled Tilapia Soft Tacos (Cooking Light)

Garlic and Kale Soup (Vegetarian Times)

Braised Baby Vegetables (Vegetarian Times)

--with baked salmon, seasoned with salt and pepper

Week #2 Exercise

A little late in getting this one up, as it is now Friday, and week 3 starts Monday!!!!  Anyways, we carried on with the same as last week: 4 minutes of brisk walking, with 1 minute of jogging, repeated 5 more times, for a total of 30 minutes.  Hopefully the jogging was a little easier this week!

We'll switch the exercise up a bit this upcoming week, and try something new out!!!  I also aim to get the 5k training schedule up this weekend for our race in May!!!

Happy Exercising!!