tnwalker01
Cathlete
I couldn't wait to post this morning and let you all know that I've lost 1/4" off my waist/hips/thighs since Aug 29th! I started following Beverly's rotation, incorporating freestyle training for my lower body. Here's my weekly rotation. I'm going to stay at 20 miles per week for a couple of months to acclimate and then increase very slowly to 30 eventually. I've learned very quickly that with running, you build slowly, a 10% rule is a good rule to follow for increasing the distance every 2 weeks.
Sunday run 6.3 miles
Monday BC or HSTA or SJP, etc
Tuesday 20 min. ankle wt section from L&G and run 4.5 miles
Wednesday 20 min. ankle wt section from L&G and run 4.5 miles
Thursday ME or PUB/PLB split ( someway to work upper really well and briefly work lower about 20-30 min)
Friday run 6.3 miles
Saturday OFF
This isn't an exact science, sometimes I get really busy for the week and may miss a workout, but I don't sweat it, I just try to get back on track the next week! My eating is somewhat clean, I usually eat at Subway's oven roasted chicken w/oil and vinegar and veggies for lunch during the week and have my 2 choc. chip cookies for my treat. Breakfast is either oatmeal or cream of wheat w/splenda and fruit and for the protein, JIF PB or walnuts. For evening meal, I usually eat light after I run, normally something like cottage cheese and yogurt, 1/2 the container and walnuts or other healthy nuts. I could probably tone up quicker if I didn't have the cookies, but you don't want to see me when I have a craving, it can get ugly!! Ha Ha Ha Ha!!!! I really do best if I get the cookies.
Anyway for Saturday and Sunday I usually can eat really good for breakfast and supper, but for lunch, we are usually out and about and we splurge a little, like Ryan's, I get a salad and chicken.
Yes! you caught me, I do the dessert too!!!! I'm such a sucker for dessert! Anyway, this is working great for me! I hope this may help some of you. I'm 5'3" and weigh in the upper 120's, but I wear a size 4 in pants!
" My treasures do not chink or glitter, They gleam in the sun and neigh in the night" - Bedouin Proverb
" On the rail at a show walk!"
Melissa
Sunday run 6.3 miles
Monday BC or HSTA or SJP, etc
Tuesday 20 min. ankle wt section from L&G and run 4.5 miles
Wednesday 20 min. ankle wt section from L&G and run 4.5 miles
Thursday ME or PUB/PLB split ( someway to work upper really well and briefly work lower about 20-30 min)
Friday run 6.3 miles
Saturday OFF
This isn't an exact science, sometimes I get really busy for the week and may miss a workout, but I don't sweat it, I just try to get back on track the next week! My eating is somewhat clean, I usually eat at Subway's oven roasted chicken w/oil and vinegar and veggies for lunch during the week and have my 2 choc. chip cookies for my treat. Breakfast is either oatmeal or cream of wheat w/splenda and fruit and for the protein, JIF PB or walnuts. For evening meal, I usually eat light after I run, normally something like cottage cheese and yogurt, 1/2 the container and walnuts or other healthy nuts. I could probably tone up quicker if I didn't have the cookies, but you don't want to see me when I have a craving, it can get ugly!! Ha Ha Ha Ha!!!! I really do best if I get the cookies.
Anyway for Saturday and Sunday I usually can eat really good for breakfast and supper, but for lunch, we are usually out and about and we splurge a little, like Ryan's, I get a salad and chicken.
Yes! you caught me, I do the dessert too!!!! I'm such a sucker for dessert! Anyway, this is working great for me! I hope this may help some of you. I'm 5'3" and weigh in the upper 120's, but I wear a size 4 in pants!
" My treasures do not chink or glitter, They gleam in the sun and neigh in the night" - Bedouin Proverb
" On the rail at a show walk!"
Melissa