Weekly Recap: Strong Workouts and a Relaxing Weekend

By Janelle @ Run With No Regrets | blogging

Happy Monday everyone!  My weekend was so relaxing, and it was much needed after a VERY stressful week.  On Friday I went to 2 holiday parties and ate, drank and socialized to my heart’s content.  But on Saturday and Sunday, I vegged all day…I watched Chiefs Football and Nebraska Volleyball,  the first season of Homeland (what an amazing show!), and had the less pleasant activity of taking down my Senegalese twists, detangling, and washing my hair.  My shoulders are still aching from my hours of hard work!

My Boyfriend and I at a great Holiday Mixer!

Workouts

Monday 12/9: 2.41 mile run on the treadmill, then hip strengthening exercises

Tuesday 12/10: Boot Camp Class, much more cardio intense, struggled through (too many burpees!)

Wednesday 12/11:  Core and More Class

Thursday 12/12:  Boot Camp Class, more focus on weights.  Upgraded myself to 8 pounds…tough!

I intended to run on Saturday morning with my running buddies, but we’ve had such COLD weather lately, and I had too much fun on Friday to get up before 8 am!

Blog Updates

Additionally, over the weekend I spent a lot of time reading various articles about how to make Run With No Regrets a better place!  As a new blogger (I just passed my 5 month blogiversary), there’s so much more I want to do…

• I gave the site a facelift…how do you like the new color?  Hopefully it doesn’t hurt your eyes!
• I created a Site Map for Run With No Regrets (RWNR) so that I’ll be easier to find.
• I added a Contact Me section that includes a contact form and all my social media pages.
• I’m adding a Recommendations Section to the bottom of each post, using Engageya.  I originally planned to use Shareable, but it’s not easily compatible for Blogger.
• I’m learning to use PicMonkey!  What an amazing site, that allows you to edit photos for free!  I just used the program to make the picture above and it was so easy!
• I’m also looking forward to trying out Share As Image to turn text into images!
• And lastly, I want to learn how to make images using PowerPoint!  Figures that I use a Chromebook laptop which isn’t Windows-friendly…but I’ll make it work!

I hope these changes make RWNR a better place to be!  I appreciate everyone who has dropped by and shared their experiences…keep coming back!  I’m looking forward to increasing my engagement with you and getting to know other running bloggers out there!

How was your weekend?  Can you believe it’s almost Christmas?  Have you finished shopping yet (I haven’t!)?  If you blog, what resources have been helpful for you?

Healthy Eating Tips for Thanksgiving

By Janelle @ Run With No Regrets | nutrition

Hey, everyone!  I can’t believe it’s been nearly 2 weeks since my last post about my last nutrition session.  It feels like an eternity and was purely unintentional.  So now that I’m back, I’ve got a lot to talk about.  Hopefully as I catch you up, you can let me know how you’ve been by leaving a comment!

Thanksgiving

Thanksgiving went really well!  It was my first time hosting the holiday at my home, and I was able to share it with my boyfriend and immediate family.

A wonderful Thanksgiving meal!

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Latest Nutrition Session: Food Log Changes and Best Meals for Workouts

By Janelle @ Run With No Regrets | nutrition

Happy Monday!  First I want to say hello to my new readers and fellow Running Bloggers!  My last post about my new running goals got so much comment love, and I really appreciate the kind words!  I hope you stick around!

Last week I met with my dietitian, Danielle, to check my progress since our previous meeting in October.  The last time we met, she gave me a more explicit meal plan to follow, since I was having having difficulty coming up with my own ideas.

This time, we went through a few of my food logs and they were pretty good, except I’m still struggling with eating 6 meats/meat substitutes each day.  Fortunately, my weight is staying stable.

To help, we’ve modified my food logs by adding a space where I can tally up how many servings of each food group I’ve eaten per day.  This will help me to be more flexible to make adjustments as the day goes on.

I’ve also been struggling with logging my meals an entire day because once I get home I’m lazy!  To help, I’ve been placing my logs on the refrigerator where I can see it and so far that has definitely made a difference!

What I’m also excited about is that Danielle has given me suggestions on what to eat before and after a workout. Since I’m committing to my new goals of running and strength training, I want to make sure I’m eating properly!

Pre-Workout:

I’ve been advised to have a 2:1 carbohydrate to protein ratio before exercising, and to minimize protein sources that are high in fat.  This is to avoid digestive issues that can lead to an uneasy stomach  Snacks would be up to a half hour before exercise.  Here are some of the suggested meals:

• Fresh fruit with Greek yogurt
• Fresh fruit with low fat cheese and whole grain crackers
• Low fat milk with animal crackers
• Large salad full of veggies, cottage cheese, turkey, garbanzo beans and a glass of milk
• High fiber, low sugar cereal with low fat milk and fresh fruit
• Scrambled eggs with whole wheat English muffin and 4 oz juice

Post-Workout:

As soon as possible, consume protein!  This is to promote recovery and muscle repair.  I should aim for 6-20 grams of protein, along with some carbohydrates.  Suggested meals include:

• 8-12 oz Green yogurt with granola
• 8 oz chocolate milk
• Smoothie with Greek yogurt, milk, fresh/frozen fruit
• 3 oz turkey or chicken on whole wheat bread
• 2 tbsp peanut butter and whole wheat crackers
• Protein bar (<180kcal, >3g fiber, <5g sugar, <7g fat, <10% sat fat)

I went food shopping this weekend to pick up the essentials.  I know in time this will become a much smoother process and eating well won’t seem as much as a chore.  I’m so energized by this plan, and I really think this will help me eat properly…especially as it gets closer to Thanksgiving!

What are your go-to meals before and after a workout?

Moving Forward: My 5 New Running Goals

By Janelle @ Run With No Regrets | running

Happy Friday!  Last Friday marked my final day of Physical Therapy, which was so surreal and bittersweet.  I truly hope that 3rd time’s a charm and I never go back!

Workouts so far this week:

Monday: Dynamic warm up, 30 minute “run” (5 minute walk, 1 minute jog)

Wednesday:  Core and More Class

Thursday:  Light dynamic warm up, 30 minute “run” (4 minute walk, 2 minute jog), Boot Camp Class

I’m feeling EXTRA sore today after some intense circuits in Boot Camp that left my abs in tears (4 sets of 1 minute planks??!).  But I plan to do my 30 minute “run” of 3 minute walk, 3 minute jogging on Saturday morning out in the elements, with my favorite dynamic warm up moves!  Outside of the gait analysis I had, I haven’t run outside since September!

Here are a couple of pics of the workouts I did on Monday in the gym.  They’re part of a package that was given to me by my Physical Therapist.  A whole lot going on!

Dynamic warmup exercises

Various hip strengthening, core and balance exercises

Since I’ve moved on from PT, I have started to come up with my new running goals.  These should carry me into 2014 smoothly, and hopefully take me to the biggest goal of all:  completing a marathon!

My Goals Moving Forward

1. Continue strength training and injury-prevention exercises, no less than 3 days a week.
2. Slowly increase my mileage and transition back into bona fide running, 3 days a week.
3. Hire a running coach and focus on improving form.
4. Complete a 5K in the Spring.
5. Run a half marathon by the end of 2014.

Notice how there’s no mention of pace in these goals?  In the past, I have been so obsessed with my speed (LACK thereof).  With all that I have gone through (Runner’s Knee, foot stress fracture, plantar fasciitis), I’m just happy that I can still pursue running.  I can’t worry about being slower than the next guy.  I have to be MY best.

I think my goals are very realistic and force me to practice the patience I so desperately need.  Hopefully, I’ll be crossing things off over the next several months and staying injury-free!  Fingers crossed!

What are your running goals for 2014?