Half Marathon Training Week 11

11 Jul

My last full week of training for the Napa to Sonoma half marathon is done!

half marathon training week ekeven
Monday – walked 60 minutes
Tuesday – ran 2 miles, walked 40 minutes
Wednesday – ran 4.5 miles
Thursday – BodyPump (60 minutes weight lifting)
Friday – ran 3 miles, walked 40 minutes
Saturday- rest
Sunday – ran 5 miles

Mileage total for the week – 14.5

We were off of work Wednesday for the holiday, so I headed over to lake Chabot for a good hilly 4.5 miles.  There were a lot of people out, especially around the boat house and the east side of the trail.  The west side though, where I normally run, was not too crowded.  I played the hundred game on the way out – I count my steps going up a hill, and if I feel like I need to walk after 100 I allow myself.  The trick is that I usually finish a hill by 100, or am so close that I know I can finish it.  On the way back my legs were getting tired, and I hiked a few of the harder hills.

My Friday and Sunday runs were fine, not easy but not terribly tough either.  There was a really strong headwind on the way back in at the Marina on Sunday, but I somehow still managed an average pace of 11:27, which is great for me on a run of more than two or three miles.

This brings me to taper week, which really isn’t that much of a taper since my mileage has never been THAT high.  My plan is to eat really cleanly, drink as much water as possible, go to bed at a decent time each night, and stay away from booze except for maybe a glass of wine Friday and/or Saturday.

Monday, 7/2/12

breakfast – smoothie (banana, strawberries, pineapple, mango, almond milk, 1 Tbs ground flax, kale)
AM snack – cherries, 12 almonds, coffee with vanilla coconut creamer
lunch – zucchini noodles with “meat” sauce, nutritional yeast and red pepper flakes
PM snack – salad (baby greens, roasted chickpeas, healthy Thousand Island)
dinner – eggplant wrap with spicy tahini dressing
dessert – banana frozen yogurt with peach & cinnamon

exercise – walked 60 minutes

daily points used:  28
activity points earned:  3

Tuesday, 7/3/12

breakfast – smoothie (mango, kiwi, almond milk, 1 Tbs ground flax, Plant Fusion protein powder, spinach)
AM snack – plum, cherries, coffee with vanilla coconut creamer
lunch – veggie, avocado & sprouts sandwich on rye, split pea soup
PM snack – chocolate sacha inchi blueberry energy bar
dinner – salad (lettuce, bell pepper, carrot, celery, sauerkraut, dill pickle, roasted chickpeas, sunflower seeds, Bac’Uns, healthy Thousand Island), 12 oz red wine

exercise – ran 2 miles (24 minutes), walked 40 minutes

daily points used:  28
activity points earned:  6
weekly points used:  11

Wednesday, 7/4/12

brunch – tomato, lettuce, avocado & sprouts sandwich on grilled sourdough, french fries with ketchup, coffee with vanilla coconut creamer
lunch – smoothie (banana, blueberries, chocolate hemp protein powder, 1 Tbs carob powder, 1 Tbs ground flax, almond milk, spinach, 2 dates)
dinner – deconstructed raw sushi bowl with edamame and spicy sauce
after dinner – spelt pretzels, 12 oz red wine

exercise – ran 4.5 miles, walked 10 minutes

daily points used:  28
activity points earned:  10
activity points used:  18

Deconstructed Sushi Bowl, recipe from Practically Raw.  I added edamame and
spicy sauce made from Reduced-Fat Vegenaise and sriracha.

Thursday, 7/5/12

breakfast – smoothie (banana, mango, pineapple, strawberry, almond milk, Vega One, spinach)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – deconstructed raw sushi bowl with edamame and spicy sauce
PM snack – personal pizza with tomato, broccoli and basil
dinner – salad (lettuce, bell pepper, celery, carrot, sunflower seeds, dill pickles, healthy Thousand Island)
after dinner – spelt pretzels

exercise – BodyPump (50 minutes weightlifting)

daily points used:  28
activity points earned:  4
activity points used:  6

Friday, 7/6/12

breakfast – smoothie (banana, mango, kiwi, Vega One, orange juice, spinach)
AM snack – strawberries, 6 walnuts
lunch – burrito (wheat tortilla, black beans, brown rice, steamed swiss chard), dum dum lollipop
PM snack – salad (baby greens, roasted chickpeas, lite raspberry vinaigrette)
PM snack 2 – nectarine, 2 dates
dinner – deconstructed raw sushi bowl with edamame and spicy sauce, waffle with mashed banana and 1 tsp Just Like Honey
after dinner – spelt pretzels, 16 oz red wine

exercise – ran 3 miles (35 minutes), walked 40 minutes

daily points used:  28
activity points earned:  8
activity points used:  16
weekly points used:  7

Saturday, 7/7/12

breakfast – waffle with mashed banana and 1 tsp Just Like Honey, soy latte
lunch – deconstructed raw sushi bowl with edamame and tamari
tailgate/evening – 2 seitan hot dogs on wheat hot dog bun with grilled onion, mushroom & poblano tacos with cabbage escabeche & salsa verde, grapes, grilled banana on cinnamon toast, dill pickle flavored chips, 12 oz MGD 64, 16 oz light beer, 36 oz beer, garlic fries with ketchup, 6 oz red wine

daily points used:  28
weekly points used:  37

Sunday, 7/8/12

breakfast – grits with nutritional yeast and black pepper, coffee with almond milk
lunch – garlic eggplant with 1 cup white rice
PM snack – plum, banana, peach, more coffee
dinner – Sweet Potato Enchilada Casserole with 2 Tbs Daiya Pepperjack, cabbage escabeche, salsa verde & roasted brussels sprouts, 8 oz red wine

exercise – ran 5 miles (57 minutes), walked 14 minutes

daily points used:  28
activity points earned:  11
weekly points used:  4

Sweet Potato Enchilada Casserole, adapted from The Vegan Slow Cooker.  I used an extra can of beans
instead of  the vegan chorizo that was called for, to try to “healthy” it up a bit.

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3 Responses to “Half Marathon Training Week 11”

  1. Amber Shea @Almost Vegan July 12, 2012 at 12:02 pm #

    Your Deconstructed Sushi Bowl looks amaaazing! Love the edamame on there, and with the spicy sauce? Oh man, I bet that was good. :)

    • veganhomemade July 12, 2012 at 12:10 pm #

      Thanks Amber! I’ll do a book review on my other blog once I’ve tried a few more recipes, and you can bet it will be glowing.

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