Lower Body October Rotation

[tnwalker01]

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

 

[shopgirl]

Wow - your rotation sounds great. Here is my question, I workout to Cathe 6 days a week. On 2 of those days I double up and do an interval run for 2 miles on the treadmill (takes about 18 min at speeds of 5.5, 6.0, 6.5, 7.0 and 7.5.) Do you think it is better to change one of those running workouts to just straight running and go for distance instead of doing intervals? If so, what speed should I do? Running outside is out of the question, the sidewalks here are uneven brick and I'd break my neck, so it has to be done on a treadmill.

Any advice you can offer would be great. Running makes the difference in my legs.

Shopgirl

 

[tnwalker01]

Wow Shopgirl,
I'm so very new to running, I apologize that I can't give you any sound advice on this topic, maybe some of the other posters here can.
I only run outside around the perimeter of our farm and not on a treadmill, we don't have one. You could also go to www.coolrunning.com and they could definitely give great advice on this topic there, it's a free forum as well. Keep up the good workouts, sounds like you're doing a great job too.

I forgot to add with my intake, I drink a Protein shake twice a day in between breakfast/lunch and lunch/supper.
I also drink a gallon of water each day, too.

" 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