Half Marathon Training Week 12

I finished my first half marathon!  I’ll write a full race report soon, but for now I wanted to do a quick post about the last week of training, since it seems weird to just skip over it.

What was supposed to happen
Monday – 45 minutes elliptical
Tuesday – 2 miles
Wednesday – 3 miles
Thursday – rest
Friday – 1-2 miles
Saturday – rest

What really happened
Monday – rest
Tuesday – 2 miles
Wednesday – rest
Thursday – 3 miles
Friday – rest
Saturday – rest

So yeah, the week didn’t go as planned exercise-wise.  I think it had a lot to do with lady hormones.  Monday I was starving and exhausted when we got home from work, and not in a way that could be fixed with a snack or quick nap, or even both.  I made dinner right away and even had a bowl of cereal before bed too, and that was after already having an extra snack that day.  Stupid hormones!  At least I made good food choices.

Tuesday I planned ahead and took extra healthy snacks to work, and felt well enough to knock out two miles on the treadmill.  Wednesday, the hunger and tiredness monster struck again, and rather than go for the scheduled run, I picked up sushi and stayed in.  I wasn’t happy that my week was becoming discombobulated, but sometimes you just have to listen to your body, and this was definitely one of those times.

By Thursday I was feeling back to normal, and got three miles in, which was good for my confidence.  I meant to take it particularly easy but ended with an 11:26 average pace, which is pretty good for me.  I guess I was excited to be out there!

I also tried to hone in on my eating, hydrating and rest that week.  I upped my carb intake a little early on, without upping my caloric intake much.  As luck would have it, all three of my coworkers were sick at some point, so I made sure to avoid contact and washed my hands a lot, and drank a few Emergen-C’s just in case.  I read up a little on how to properly carbo-load, and the impression I got was that it was more important to up your carb intake the few days before racing, rather than having one giant carb-tastic meal the night before.  So, Thursday and Friday I had one and a half servings of overnight oats with berries for breakfast, which had more carbs than my usual breakfast smoothie, and Saturday morning I made the largest green smoothie known to mankind.  It took up two and a half pint glasses, and I enjoyed the whole thing!

I took carbo-loading as an excuse to eat pasta, which I don’t have too often, even though it was whole wheat pasta.

This is the Fusilli Roasted Vegetable Primavera from Appetite for Reduction.  It was really delicious and super easy to make.  I added chickpeas and some mushrooms that were laying around the fridge, which I would now consider necessary if I made it again.  I would also consider the optional fresh basil and red pepper flakes (my addition) non-optional.  I also had veggie pasta for dinner the night before and night after the race, so yay pasta!

Race recap to come very soon, and then I have an exciting announcement about my next big endeavor!

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Half Marathon Training Week 11

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.

Half Marathon Training Weeks 9 & 10 – Double Digits

Both of my last two long runs were “the farthest I’ve ever run”, and it’s starting to really sink in that I’m running over 13 miles in two weeks.

half marathon training week nine
Monday – Afro-Belly Boogie (50 minutes belly dancing)
Tuesday – ran 2 miles
Wednesday – ran 4 miles
Thursday – 12 minutes elliptical, BodyPump (60 minutes weight lifting)
Friday – ran 3 miles
Saturday- rest
Sunday – ran 10 miles

Mileage total for the week – 19

I went to the gym that Monday with the intention of attending TurboKick, which is an awesome and invigorating workout.  There was a new teacher who apparently wasn’t quite ready to teach the class, so she taught her normal class, Afro-Belly Boogie.  The disappointment in the room was palpable, but most people stayed.  Belly dancing is fun, but it’s not nearly the workout that kick boxing is!  I guess this lady is taking over the TurboKick class permanently, which worries me because she kept saying things like “feeling the burn yet?” and “is everybody sweating like me?” during what I would consider a low-intensity workout.  I haven’t been back to the class yet, so we’ll see…

The rest of the week was pretty normal – hilly trail on Tuesday, road run Wednesday, BodyPump Thursday and another road run on Friday.  On Sunday I was excited to get out for my first double digit run EVER, and my first run that would take over two hours.  My left ankle and arch were quite sore during the first mile, but it seemed to work itself out.  I got a surprise at around 2.5 miles, when I was moving farther out on this particular trail than I have ever been – it turns into gravel and stays that way.  Not nice, soft gravel, but loose gravel with big rocks that could turn your ankle if you’re not careful.  Immediately I felt like the gravel was taking a toll on my legs, and running on it took much more effort than normal.  I got a few quick breaks on paved sections and wooden bridges, and it felt like running on clouds!  I took a quick walking break at mile 4 for a gel and electrolyte drink, at mile 6 for water, and mile 8 for another gel.  I was pretty wiped out by then, so I told myself it was okay to finish at whatever pace I could muster.  My last mile clocked in at 12:23, which actually isn’t that bad all things considered.  I finished the entire 1o in 2:02:02 for an average pace of 12:12 (that pleases the OCD in me).

half marathon training week ten
Monday – walked 30 minutes
Tuesday – rest
Wednesday – rest
Thursday – ran 3 miles
Friday – ran 3 miles
Saturday- rest
Sunday – ran 11 miles

Mileage total for the week – 16

My total mileage would’ve been over 20 this week, except I got sick and missed a few workouts.  I intended to do some light cross training Monday after work but got a headache around 4PM and felt exhausted, so I skipped it.  Tuesday morning I woke up still with the headache, feeling overly tired and kind of weak, so I called in sick.  Wednesday I was still recovering so I stayed home and rested again.  By Thursday, I was ready to go.  I wasn’t scheduled for a run but hopped on the treadmill to make up for some of the missed miles.  On Friday I was confidently all better, so I went on the hilly trail by Lake Chabot to get some nature time in.

Sunday morning, I was just not in the mood to go out for a long run.  It had to be done though, so I finally got my butt out the door just after noon.  I treated the first mile as a warm up and took it really easy, then ran at a steady pace miles two through four.  I took a walk break at mile four for a gel and electrolyte drink.  Miles five and six seemed to go by quickly and fairly easily; I think turning around at 5.5 gave me a little mental boost.  I took a quick walking break at mile 6.5 for more hydration.  My pace for the eighth mile was just under 12:00, which is pretty good for that far in.  At 8.5 miles I took another gel and more electrolyte drink, and was really happy for the short break.  My legs were starting to get heavy and sore, and the rest of the run I was just willing myself to keep moving and get to the finish line.

Having now finished all the long runs for this training plan, I’ve learned that the purpose of long runs are:

1.  To increase strength and cardiovascular endurance.
2.  To learn which pain you can run through, and which shouldn’t be ignored.
3.  To practice for race day, testing out equipment and fueling strategies.
4.  To figure out how to push yourself mentally – the “long run” midnset.

Number one is probably the intended purpose of scheduling long runs in a training plan, but I have definitely found two through four to be the most important, especially as this is my first time training for a longer distance.

At this point I know I can definitely finish a half marathon, it’ll just be a matter of speed (or lack thereof), how I feel at the end, and how I recover.  Now I just need to get in the remaining miles, rest, and take care of myself until the 15th.  Also, I need to read up a bit on carbo-loading properly and preparing for race day.  I know I don’t need to heavily carbo-load for “just” 13 miles, but I do want to do it right!

Wednesday, 6/20/12

breakfast – smoothie (pineapple, banana, almond milk, 1 Tbs ground flax, Plant Fusion protein powder, spinach)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – fried quinoa with tofu, edamame, carrot, mushroom, celery, zucchini, bok choy & sesame seeds
PM snack – salad (baby greens, radish, kidney beans, 1 tsp hemp oil, balsamic vinegar)
dinner – California veggie burger on rye bread with ketchup, mustard and pickles, carrot & celery sticks, 24 oz MGD 64

exercise – ran 4 miles (48 minutes), walked 10 minutes

daily points used:  28
activity points earned:  9
activity points used:  8

Thursday, 6/21/12

breakfast – smoothie (banana, mango, kiwi, orange juice, chia seeds, 2 Tbs rolled oats, 1 Tbs ground flax)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – black bean chili, side salad with balsamic vinaigrette
PM snack – salad (baby greens, radishes, kidney beans, carrots, light champagne vinaigrette)
pre-workout snack – medjool date with 1 1/2 tsp almond butter
dinner – whole wheat spaghetti with steamed broccoli, marinara & nutritional yeast

exercise – 12 minutes elliptical, BodyPump (60 minutes weight lifting)

daily points used:  28
activity points earned:  5
activity points used:  5

Friday, 6/22/12

breakfast – smoothie (pineapple, banana, almond milk, Plant Fusion protein powder, 1 Tbs ground flax, spinach)
AM snack – half a honeydew melon, coffee with vanilla coconut creamer
lunch – whole wheat spaghetti with steamed broccoli, marinara & nutritional yeast
PM snack – mini sweet bell peppers, 12 almonds
pre-run snack – chocolate sacha inchi blueberry energy bar
dinner – burrito (rice, refried beans, lettuce, pico de gallo, guacamole, hot sauce)
after dinner – 18 oz red wine, 2 slices rye bread

exercise – ran 3 miles (35 minutes), walked 10 minutes

daily points used:  28
activity points earned:  7
activity points used:  27

Saturday, 6/23/12

breakfast – oat bran with steamed broccoli, nutritional yeast and 1 tsp hemp oil
lunch/afternoon – veggie sushi roll, edamame, apple, 1 1/2 oz bbq kettle chips, 12 oz beer, 24 oz MGD 64
dinner/evening – grilled vegetable sandwich on focaccia (eggplant, squash, roasted red bell pepper, portabella, basil reduced-fat vegenaise), 1/2 cup baked beans, 24 oz red wine

daily points used:  28
activity points used:  3
weekly points used:  32

Sunday, 6/24/12

breakfast – sprouted grain English muffin with 2 Tbs white chocolate peanut butter and 1 Tbs strawberry jam, coffee with vanilla coconut creamer
during run – 2 orange zest Vega endurance gels, lemon lime Vega electrolyte hydrator
post-run – Vega recovery accelerator, Vega vanilla protein blended with almond milk, banana and 1 tsp maca powder
lunch – grilled vegetable sandwich on focaccia (eggplant, squash, roasted red bell pepper, portabella, basil reduced-fat vegenaise), 1/2 cup baked beans
dinner – spicy black eyed pea cakes with cauliflower puree, cocoa-coffee collards and blackberry-red wine reduction

exercise – ran 10 miles (122 minutes), walked 10 minutes

daily points used:  28
activity points earned:  21
weekly points used:  17
non-existent points used:  11

recipe here

Monday, 6/25/12

breakfast – smoothie (strawberries, banana, almond milk, 1 Tbs ground flax, chocolate hemp protein powder, kale)
AM snack – cherries, 6 walnuts, coffee with vanilla coconut creamer
lunch – spicy black eyed pea cakes with cauliflower puree, cocoa-coffee collards and blackberry-red wine reduction, peach
PM snack – salad (baby greens, celery, kidney beans, fat free raspberry vinaigrette)
dinner – grilled vegetable sandwich on focaccia (eggplant, squash, roasted red bell pepper, portabella, basil reduced-fat vegenaise)
after dinner – tea with lemon juice, 2 oranges

exercise – walked 30 minutes

daily points used:  28
non-existent points used:  1

Tuesday, 6/26/12

breakfast – oat bran with 2 Tbs almond butter, mashed banana and chopped dates, 1/2 cup orange juice
lunch – low fat split pea soup with focaccia bread
PM snack – popcorn with salt and pepper
dinner – smoothie (peach, banana, almond milk, hemp seeds)
after dinner – 2 oz high protein pretzels

daily points used:  28
non-existent points used:  9

Wednesday, 6/27/12

breakfast – smoothie (strawberries, mango, pineapple, 1/2 cup orange juice, Plant Fusion protein powder, 1 Tbs ground flax, kale)
lunch – whole wheat spaghetti with marinara, nutritional yeast, roasted broccolini and fresh basil
PM snack – cantaloupe slushy (dates, ice)
dinner – burrito (rice, refried beans, pico de gallo, lettuce, guacamole)

daily points used:  28

Thursday, 6/28/12

breakfast – smoothie (blackberries, banana, almond milk, chocolate hemp protein powder, 1 Tbs ground flax, kale)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – spicy black eyed pea cakes with cauliflower puree, cocoa-coffee collards and blackberry-red wine reduction, peach
PM snack – bell pepper, carrot and celery with 2 Tbs hummus
pre-run snack – chocolate sacha inchi blueberry energy bar
dinner – salad (lettuce, Healthy Thousand Island Dressing, carrots, celery, dill pickle, sauerkraut, roasted chickpeas, 1 Tbs sunflower seeds, 1 Tbs Bac’Uns), 12 oz red wine

exercise – ran 3 miles (36 minutes), walked 10 minutes

daily points used:  28
activity points earned:  6
activity points used:  10

I <3 giant salads!

Friday, 6/29/12

breakfast – smoothie (blueberries, banana, almond milk, chocolate hemp protein powder, 1 Tbs ground flax, kale)
AM snack – strawberries, 6 walnuts, coffee with vanilla coconut creamer
lunch – salad (lettuce, Healthy Thousand Island Dressing, carrots, celery, dill pickle, sauerkraut, roasted chickpeas, 1 Tbs sunflower seeds, 1 Tbs Bac’Uns)
PM snack – cucumber and bell pepper with 1 1/2 Tbs hummus, apple
PM snack 2 – banana
dinner – fassoulia (kidney beans and veggies), falafel pita with lettuce, tomato and tahini sauce)
after dinner – 1 oz high protein pretzels, 12 oz red wine

exercise – ran 3 miles (35 minutes), walked 30 minutes

daily points used:  28
activity points earned:  8
activity points used:  30

Saturday, 6/30/12

breakfast – grits with nutritional yeast, coffee with vanilla coconut creamer
AM snacks – banana, strawberries, 2 oz pita chips
lunch – large slice pizza with roasted squash, asparagus, spinach and Daiya mozzarella
dinner – grilled zucchini stuffed with “meat” sauce, one stuffed teriyaki mushroom, 12 oz light beer, 24 oz MGD 64
after dinner – 1 1/2 cups oyster crackers, 2 oz each rum and vodka mixed with stevia sweetened soda

daily points used:  28
activity points used:  7
weekly points used:  15

Sunday, 7/1/12

breakfast – sprouted grains English muffin with 1 Tbs almond butter, coffee with vanilla coconut creamer
during run – 2 orange zest Vega endurance gels, lemon lime Vega electrolyte hydrator
post-run – apple berry Vega recovery accelerator, banana, vanilla Vega performance protein mixed with almond milk
lunch – fassoulia (kidney beans and veggies) with pita bread, more coffee
dinner – zucchini noodles with “meat” sauce, nutritional yeast and red pepper flakes, peach
after dinner – 1 oz pita chips, 12 oz red wine

exercise – ran 11 miles (136 minutes), walked 10 minutes

daily points used:  28
activity points earned:  23
weekly points used:  22

Half Marathon Training Weeks 7 & 8 – Running in Reno

half marathon training week seven
Monday – walked 20 minutes
Tuesday – walked 40 minutes
Wednesday – ran 3.5 miles
Thursday – 10 minute stationary bike, walked 30 minutes, BodyPump (60 minutes weight lifting)
Friday – rest
Saturday- ran 9 miles
Sunday – rest

Mileage total for the week – 12.5

As mentioned in my last post, my left leg was extremely sore on Monday and Tuesday from the trail race I did Sunday, so I took it really easy those days.  It worked out well, as a friend was in town and I went to hang out with her both days after work anyway.  I got the scheduled 3.5 miles in Wednesday with no pain, which was a huge relief.

We went to Reno for the weekend, leaving work early on Friday to beat traffic.  I had a nine mile long run scheduled for Sunday, so I moved it to Saturday and ran along the Truckee River, which passes through Reno.  The downtown casino area may be a little scummy at times, but the riverwalk and the parks heading west along the river are beautiful.

Photos from a previous trip:

There were people out kayaking, fishing, swimming, picnicking, running, dog walking, and regular walking.  I ran west along the river until there was no more path, then circled around a nice residential neighborhood a bit before it was time to turn around.

My stomach was upset for almost the entire run.  I ate my normal pre-race meal (English muffin with nut butter and coffee), but it had more nut butter than normal (Justin’s Maple Almond Butter is some incredible stuff).  I also drank a bit more the night before than I should’ve (ahem), and didn’t get as much sleep as I had wanted, and was accordingly under hydrated.  I just needed to get through it the best I could, then I could rest and re-fuel.

I took a walking break at 2.5 miles to drink some Vega Sport Lemon Lime Electrolyte Hydrator, which I was trying for the first time (and I’m sure I sorely needed it!).  I was taken aback by how salty it is, I wasn’t expecting a salty flavor.  Once I got used to it though, it was fine.  It tasted like lemon lime Gatorade mixed with ocean water.  I paused again at five miles to drink more hydrator and take a gel.  By this time my legs were starting to hurt, so I just focused on moving my legs, regardless of the pace.  I paused again at mile seven to fill up at a conveniently located water fountain, and found that my feet were tingling pins and needles, which I think only happened because I stopped completely for about 20 seconds.  My feet and legs HURT during the last two miles.  The thought of water and air conditioning and food got me back to the hotel.  Total time was 1:56:22, for an average pace of 12:56.

half marathon training week eight
Monday – 50 minutes kickboxing
Tuesday – ran 2 miles
Wednesday – ran 2.5 miles
Thursday – Wii Fit Plus rhythm boxing, step, hula hoop, squats & lunges, Biggest Loser Wii yoga
Friday – walked 20 minutes
Saturday- rest
Sunday – ran 5 miles

I felt like I slacked this week, even though I technically only missed one workout.  I did my Wednesday run before work on the treadmill, since I had plans for after work.  I was scheduled for 3 but only had time for 2.5, which really isn’t a big deal.  The after-work plans got cancelled, so it was nice to have some unexpected free time!

I usually attend BodyPump on Thursdays but my gym was closed for renovations, so I busted out the Wii Fit instead.  It had been a really long time since I worked out with the Wii Fit – it’s not the most amazing workout in the world, but it sure is fun.  I definitely felt it in my core the next day from all the hula hooping.

After work on Friday we went to the grocery store to stock up for a tailgate the next day, and by the time we got home at 6:30 I was exhausted and starving, so the run went out the door.  It was supposed to be a cut back week, so I wasn’t too worried about missing one run, although it WAS supposed to be four miles.  I added a mile to my run on Sunday to make up for it a little.

With only four weeks left to go before the half marathon, I feel good!  My legs and core feel strong, and I think I’m getting a good feel for how to execute and fuel for long runs.  And, I’ve finally got my eating back under control this week, so I’m crossing my fingers for a good weigh in result.

Monday, 6/4/12

breakfast – smoothie (peaches, banana, almond milk, 1 Tbs ground flax, Plant Fusion protein powder, kale)
AM snack – cherries, 12 almonds, coffee with soy creamer
lunch – Amy’s Indian Mattar Tofu meal, more cherries
PM snack – 4 Persian cucumbers w/ vinaigrette (1 tsp hemp oil, 1 tsp balsamic vinegar, Dijon mustard)
dinner – mushrooms, eggplant, lentils and kale over couscous & wild rice, 12 oz red wine, 16 oz beer
after dinner – pretzels

exercise – 20 minutes walking

daily points used:  28
activity points earned:  1
weekly points used:  2
non-existent points used:  10

Tuesday, 6/5/12

breakfast – smoothie (pineapple, banana, orange juice, 1 Tbs ground flax, chia seeds, kale)
AM snack – strawberries, 24 pistachios, coffee with soy creamer
lunch – smoky split pea soup
PM snack – salad (baby greens, broccoli, beets, shredded carrot, chickpeas, light balsamic vinaigrette)
dinner – 9 tortilla chips with salsa, two tofu mole tacos, refried beans, 28 oz beer

exercise – 40 minutes walking

daily points used:  28
activity points earned:  2
non-existent points used:  16

Wednesday, 6/6/12

breakfast – smoothie (pineapple, banana, almond milk, Plant Fusion protein powder, kale)
AM snack – strawberries, 12 almonds, coffee with soy creamer
lunch – hummus plate with roasted red peppers, artichokes and pita bread, 2 apricots
PM snack – cherry tomatoes & basil leaves with vinaigrette (1 tsp hemp oil, 1 tsp balsamic vinegar, Dijon mustard)
PM snack 2 – chocolate sacha inchi blueberry energy bar
dinner – quinoa paella with spring vegetables

exercise – ran 3.5 miles (41 minutes), walked 10 minutes

daily points used:  28
activity points earned:  7
activity points used:  2

Quinoa Paella with Fava Beans & Spring Vegetables, adapted from this recipe

Thursday, 6/7/12

breakfast – smoothie (strawberries, mango, banana, orange juice, 1 Tbs ground flax, 2 Tbs rolled oats, kale)
AM snack – plum, 2 apricots, 12 almonds, coffee with soy creamer
lunch – quinoa paella with spring vegetables
PM snack – cherry tomatoes & basil leaves with 2 Tbs Goddess dressing
PM snack 2 – chocolate sacha inchi blueberry energy bar
dinner at Fresh choice – giant salad (kale, romaine, cucumber, radish, edamame, kidney beans, sunflower seeds, light Italian vinaigrette), small portions of black bean-avocado salad, baby carrots & celery sticks with hummus, roasted leeks, pickles, roasted eggplant, steamed broccoli, artichoke & asparagus salad, one slice sourdough with one Tbs maple spread, 1 cup vegetarian pho, honeydew melon & orange slices

exercise – 10 minute stationary bike, walked 30 minutes, BodyPump (60 minutes weight lifting)

daily points used:  28
activity points earned:  7
activity points used:  9

Friday, 6/8/12

breakfast – smoothie (pineapple, banana, almond milk, Plant Fusion protein powder, kale)
AM snack – 2 plums, 12 almonds, coffee with soy creamer
lunch 1 – quinoa paella with spring vegetables
lunch 2 (late afternoon on the way to Reno) – hummus sandwich on rye with lettuce, cucumber & tomato, apple, handful of french fries, decaf soy latte
late dinner & rest of the night – springs rolls over rice noodles with carrots, lettuce, cucumber, bean sprouts & Vietnamese sauce, 36 oz light beer, 18 oz red wine, pretzels (now you see why I was dehydrated on my long run…)

daily points used:  28
activity points used:  39
weekly points used:  17

Saturday, 6/9/12

breakfast – sprouted grain English muffin with maple almond butter, soy latte
pre-run – Vega pre-workout energizer
during run – Vega lemon lime electrolyte hydrator, Vega orange endurance gel
post-run – Vega recover accelerator, banana, Vega vanilla performance protein mixed with almond milk
lunch – 10 tortilla chips, burrito (rice, beans, lettuce, salsa, guacamole), 12 oz beer
PM snack – pretzels, 4 oz bourbon with lemonade & pomegranate juice
late dinner & rest of the night – veggie burger on a wheat bun with ketchup, mustard & avocado, french fries, 44 oz light beer, 5 oz red wine

exercise – ran 9 miles (110 minutes), walked 10 minutes

daily points used:  28
activity points earned:  21
weekly points used:  32
non-existent points used:  34

Sunday, 6/10/12

breakfast – sprouted grain English muffin with chocolate peanut butter, banana, Amazing Grass Acai & Goji Berry superfood powder mixed with almond milk, soy latte
lunch – 8 tortilla chips with salsa, roasted veggie burrito with beans
dinner – spicy garlic eggplant, steamed broccoli, 22 oz red wine

daily points used:  28
non-existent points used:  26

Monday, 6/11/12

breakfast – smoothie (mango, kiwi, banana, orange juice, hemp protein powder, chlorella)
AM snack – cherries
lunch – Thai Veggie Burger on romaine with pineapple and sriracha-Vegenaise, roasted broccoli, roasted potatoes with onion & red bell pepper, pickles
PM snack – sprouted grain English muffin with 1 Tbs almond butter and banana
dinner – quinoa paella with spring vegetables
after dinner – pretzels, dark chocolate

exercise – 50 minutes kickboxing

daily points used:  28
activity points earned:  9
non-existent points used:  5

Tuesday, 6/12/12

breakfast – smoothie (strawberries, banana, 1 Tbs ground flax, almond milk, Plant Fusion protein powder, wheatgrass powder)
AM snack – honeydew, 12 almonds, coffee with hazelnut coconut creamer
lunch – Thai Veggie Burger on romaine with pineapple and sriracha-Vegenaise, roasted broccoli, roasted potatoes with onion & red bell pepper
PM snack – cherry pit Larabar
dinner – mushroom sushi roll, avocado sushi roll, sushi roll w/ fried tofu, inari & seaweed salad

exercise – ran 2 miles (23 minutes), walked 10 minutes

daily points used:  28
activity points earned:  5
non-existent points used:  9

Thai Veggie Burger from Peas & Thank You

Half Marathon Training Week 6 – My First Trail Race

Poking around for smaller races to integrate into my half marathon training, I came across the Canyon Meadow Trail Run, located in  nearby Redwood Regional Park.  I was scheduled for 8 miles that day, so neither the 5 mile race nor the half marathon fit very well.  The run looked like lots of fun, and a good introduction to trail racing, so I signed up for the five miler and figured I could just keep going for three more miles after the finish line.  (I was tempted to sign up for the half marathon and just hike the last five miles, but Dave convinced me it probably wasn’t the best idea.)

I thought about taking a camera along to capture some scenery, but decided against it that morning.  I kind of wish I had though, the trails were absolutely gorgeous!

Let’s talk about elevation for a second…

Having never run a trail race, or any hilly race for that matter, I didn’t know exactly what to expect.  I had read a few race reports from the previous year that talked about the giant hill at the beginning, and the race director warned us to walk it and save our energy for the rest of the run, so walk we did!  It was pretty brutal, even for a hike – almost a 400 foot gain in half a mile!  Once at the top, we were on a fire trail on top of a ridge, with rolling hills.  I ran the smaller ones, and hiked the steeper or longer ones.  My first mile was the slowest by far, clocking in at 16:52.

The runners doing the other (longer) distances shared the trail with us until about halfway, where the five mile runners turned off on another trail.  This trail descended into a shady canyon and a wide, leaf-covered path wound along a stream for most of the second half.  It was much more solitary and very quiet, except for a few groups of hikers.  The first two big drops were pretty difficult on the ol’ legs, but after that it was a nice, easy jog into the finish line.  About a half mile out, I passed a campsite where a few adults and toddlers were starting their day.  One lady called out my number as I approached, and the kids jumped and cheered.  As I passed, another lady said “You’re an inspiration to all of us!”  I don’t know if she said it because I’m a lady runner, or because I’m a bigger lady runner, or if she was saying it to everyone that passed, or maybe I looked like death at that point and she sensed I needed a little motivation, but it touched me so much.

My Garmin recorded the distance as 4.92 miles, and my time as 1:05:51.  My official time (gun time, no chips) was 1:06:22.  I came in 62nd out of 87 overall, and 7th out of 12 in my age group.  That’s almost the top half!  I was really happy with how I did in my first trail race, and very pleased with how the race went.  Every time I began to worry that I might be off course, I passed one of the pink flags that reassured me I was going the right way.  I definitely hope to participate in many more races put on by Coastal Trail Runs.

(The photographer got a shot of me at the finish line, but it is AWFUL.  I was trying out a new sports bra, and let’s just say it wasn’t holding up its end of the bargain.  Also, I looked like death, as I do at the end of most races…)

After finishing, I grabbed a handful of peanut butter filled pretzels and some water.  My original plan was to find a trail and do an out and back to make up the remaining three miles, but at that point in time I wanted nothing more to do with hills for the rest of the day.  So, I decided to drive to the marina (my usual weekend spot, almost a 30 minute drive from where I was), eating a gel on the way.  I headed out for three more miles, and immediately felt some pain on the outside of my left leg, above the knee.  After a half mile, I stopped to stretch and check it out; I couldn’t decide if it was the kind of pain you can run through, or the kind that’s telling you to stop.  I decided to keep going, telling myself I could turn around after a mile if I needed to.  The pain subsided a bit, and I ended up going 3.1 miles, a 5K, since the earlier distance was 4.9.  I knew that I probably shouldn’t have pushed to go the whole distance, but I really didn’t want to skip from 7 miles right to 9 for my long runs.

The next morning, my leg was SO SORE.  It hurt to walk, and it hurt really badly to walk downhill or downstairs.  It felt like muscular pain, and I knew all I could really do was rest and ice and wait to see.  The next day it felt substantially better, and I could walk with little pain.  Lesson learned:  take it easy on those downhills!  I think it was the steep one between 2.75 and 3 miles that did me in.

Here’s the rest of what went down that week:

half marathon training week six
Monday – rest
Tuesday – ran 2 miles
Wednesday – ran 3.5 miles
Thursday –rest
Friday – ran 3 miles
Saturday- rest
Sunday – ran 8 miles

Mileage total for the week – 16.5

Looking back, it seems I skipped all cross training this week, but at least got all my runs in.  Not sure why that happened…

Wednesday, 5/30/12

breakfast – smoothie (strawberries, raspberries, 2 Tbs hemp seeds, 1 Tbs ground flax, cinnamon, 1/2 tsp maple syrup)
AM snack – unsweetened applesauce, coffee with vanilla coconut creamer
lunch – broiled tofu and roasted cabbage over brown rice with dulse flakes & 1 tsp sesame seeds, small chocolate chip cookie
PM snack – salad (leaf lettuce, carrots, bac’uns, tahini dressing), apple
PM snack 2 – 2 dates
PM snack 3 – chocolate sacha inchi blueberry energy bar
dinner – eggplant wrap with spicy tahini sauce, sugar snap peas

exercise – ran 3.5 miles (42 minutes), walked 10 minutes

daily points used:  28
activity points earned:  8
activity points used:  4

Thursday, 5/31/12

breakfast – smoothie (blueberries, banana, almond milk, kale, chocolate hemp protein powder)
AM snack – strawberries, 6 walnuts, coffee with vanilla coconut creamer
lunch – Annie Chun’s Teriyaki Noodle Bowl, sugar snap peas
PM snack – carrot & celery sticks with 4 Tbs hummus
dinner – 16 tortilla chips, salad with pinto beans, tomato, avocado & salsa, 18 oz red wine

daily points used:  28
activity points used:  23

Friday, 6/1/12

breakfast – smoothie (blueberries, banana, almond milk, 1 Tbs ground flax, chocolate hemp protein powder, 1 Tbs carob powder, kale)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – tofu fresh spring rolls with peanut sauce, a few bites of stir-fried tofu & veggies with brown rice
PM snack – peach
dinner – rest of the stir-fried tofu & veggies with brown rice, small chocolate chip cookie, 12 oz MGD 64, 12 oz light beer, 8 oz red wine

exercise – ran 3 miles (35 minutes), walked 10 minutes

daily points used:  28
activity points used:  8
weekly points used:  10

Saturday, 6/2/12

breakfast – half a sesame seed sprouted wheat bagel with 2 Tbs better than cream cheese, coffee with hazelnut coconut creamer
AM snack – cherries
AM snack 2 – Chocolate Chip Cherry Tort Larabar
late lunch/early dinner – side salad (baby greens, sunflower seeds, carrot, lemon vinaigrette), tempeh reuben on rye with sauerkraut, Thousand Island & Daiya, sweet potato fries with ketchup
evening – smoothie (strawberries, orange, banana, almond milk), 12 oz red wine

daily points used:  28
weekly points used:  14

Sunday, 6/3/12

breakfast – half a sesame seed sprouted wheat bagel with 2 Tbs better than cream cheese, iced soy latte
between runs – 5 peanut butter filled pretzels, Vega Raspberry Endurance Gel
post run – banana, Vega Recovery Accelerator
lunch – spicy garlic eggplant with 1 cup white rice
dinner – Gardein asada burrito with rice, beans, lettuce, salsa & guacamole, peach, 12 oz red wine

exercise – ran 8 miles (one hour 42 minutes), walked 20 minutes

daily points used:  28
activity points earned:  17
weekly points used:  23

Half Marathon Training Week 5 – May 2012 LMJS 4th Sunday 10K

half marathon training week five
Monday – 55 minutes kickboxing
Tuesday – ran 2 miles
Wednesday – ran 3 miles
Thursday –BodyPump (60 minutes weight lifting)
Friday – rest
Saturday- rest
Sunday – ran 7 miles

Mileage total for the week – 12

This was a pretty good week for exercise.  We had a substitute instructor for kickboxing Monday night, and to be honest I didn’t enjoy the class.  The usual TurboKick instructors put together routines and combinations that keep it really interesting; this guy just had us do one move over and over and over.  Granted, it was a good workout and I was sweating like mad by the end, but if it’s not fun I’m a lot less likely to go to class.  I hope they find someone good to take it over permanently soon.

Tuesday I was sore, so I took it easy on the 2 mile run.  I ended up with an average pace of 11:24 though, which is pretty good for me, so it must not’ve been that easy.  Wednesday’s run was a bit of a struggle – I felt like I was either pushing or pulling back on my pace the whole time, I just couldn’t settle in.

I had a run scheduled for Friday, but I spent half the work day packing up our office (we’re moving tomorrow), and by the time we got home I was exhausted.  I decided to rest in order to be well-prepared for a 10K on Sunday.

I had 7 miles on the calendar for Sunday, and I planned to run the LMJS Fourth Sunday Run 10K and just keep going a little after the finish line.  7 miles pushes into the distance where I feel like I need to take in some fuel during the run, so I wore my ifitness belt and carried water and a Vega Sport endurance gel.  I also took my iPhone and listened to music, since I was running alone.

My goals for the 10K were:
A)  Finish.
B)  Keep my pace around or under a 12 minute mile, and set a personal record.
C)  Don’t make an ass out of myself (this is also a general life goal)…

Miles 1 and 2 went well, right around an average of 12:00/mile.  I took a brief walking and water break at the beginning of the third mile.  I didn’t necessarily need to stop, but thought it was a good strategy to get through.  The fourth mile was uneventful, I fell into a good pace and got a little boost from passing the 10K halfway point (the course goes twice around Lake Merritt).  At the beginning of the fifth mile, I walked for a bit to take the energy gel. I’ve never eaten a gel before, and I was actually impressed with the orange zest flavor.  It tasted like a mixture of dates and applesauce (even though there was no apple in it), with a nice citrusey flavor.  I absolutely felt a surge of energy, my fifth mile only took 11:30, which is a fantastic pace for me, especially that far in to a long run.  Entering the sixth mile I checked my watch and saw that I could PR, so I decided to give the end of the 10K everything I had, then treat the remaining .8 miles as a cool down.  Approaching the finish line, my Garmin read 1:14:30 when it crossed 6.2 miles.  My official time for the race, however, was 1:15:37.  I was the last 10K runner to finish, but that really doesn’t bother me.  I know I’m slow!  At least I only got lapped by a few of the 15K runners.  The official time is 40 seconds faster than my previous 10K time, so I met my goal of setting a personal record.

As I crossed the finish line, I kept running and accepted a finisher’s ribbon from a volunteer.  She said “still going strong” and as I ran away another volunteer yelled “one more mile!”.  That made me feel so great!  I ran really easy until I reached 7 miles (the blister on the inside of my left heel was really bad by this point), and I was impressed to find that I still had energy to burn at the end.  My total time was 1:24:02, for a perfect average pace of 12:00.  Considering this was the farthest I’ve ever run so far, I was extremely happy with how it went.  Now, to keep building mileage until I reach 13.1!

Food-wise, I wasn’t even close to my goal for this week, which was to leave half of my activity points unused.  In reality, I ate them all and then went even further over my limit.

Totals for 5/23/12 – 5/29/12

Daily points used:  196/196
Weekly points used:  94/49
Activity points earned:  33
Activity points used:  33
Points left on the table:  -45

My resolve was not as strong this week as I had intended.  I know what my nemeses are:  red wine and tortilla chips.  I had much too much of both.  I thought the three day weekend might do me in, but that wasn’t really it.  I just made too many poor choices, and didn’t exercise self control as much as I would’ve liked.  I need to get to the grocery store ASAP to stock up on fruits and veggies to make those choices easier for myself.

Friday, 5/25/12

breakfast – smoothie (banana, raspberries, hemp seeds, ground flax, carob powder, spinach, almond milk)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – chickpea flour cake with peppery tempeh-mushroom filling, stir fry with black bean garlic sauce (cabbage, carrot, celery, bell pepper, kelp noodles)
PM snack – salad (romaine, carrot, celery, bacon flavored chips, 1 tsp sunflower seeds, 1 Tbs goddess dressing)
dinner – jerk tofu with vegetables, rice & peas, cabbage salad, fried plantains
after dinner – 18 oz red wine, dinner roll

daily points used:  28
activity points used:  13
weekly points used:  16

Saturday, 5/26/12

breakfast – banana with 1 Tbs almond butter, coffee with almond milk
AM snack – multigrain pretzel braids
lunch @ baseball game – seitan hot dog on wheat hot dog bun with grilled onions, ketchup, mustard and relish, 1/2 oz dill pickle potato chips, grilled asparagus, grilled portobello, 4 oz wine
PM snack – broccoli, carrots & cucumber with 1/4 cup hummus, 16 oz light beer
dinner – Amy’s California burger on wheat hamburger bun with Daiya Jack, pickles, grilled asparagus
after dinner – three small chocolate chip cookies, 14 oz red wine

daily points used:  28
weekly points used:  30

Sunday, 5/27/12

breakfast – sprouted grains English muffin with 1 Tbs almond butter, coffee with almond milk
pre-run – Vega Pre-Workout Energizer drink
during run – Vega Endurance Gel
post-run – smoothie (banana, raspberries, sprouted chia powder, maca powder, coconut water, spinach)
post-run 2 – chocolate Vega Performance Protein in almond milk
PM snack – multigrain pretzel braids
dinner – vegetarian chili with avocado, Daiya Jack and tortilla chips
after dinner – chocolate chip cookie, 12 oz red wine

exercise – ran 7 miles (84 minutes), walked 10 minutes

daily points used:  28
activity points earned:  16
weekly points used:  3
non-existent points used:  17

Monday, 5/28/12

breakfast – grits with nutritional yeast
AM snack – multigrain pretzel braids
lunch @ baseball game – vegan Italian sausage on a bun with grilled onions & peppers,  ketchup, mustard & relish, garlic fries with ketchup, 16 oz light beer
dinner – vegetarian chili with tortilla chips, chocolate chip cookie, 10 oz red wine

daily points used:  28
non-existent points used:  25

Tuesday, 5/29/12

breakfast – smoothie (strawberries, blueberries, raspberries, pomegranate juice, plant fusion protein powder)
AM snack – cherries, 12 almonds, coffee with vanilla coconut creamer
lunch – vegetarian chili with tortilla chips, orange
PM snack – carrot & celery sticks with 1/4 cup sun-dried tomato basil hummus
PM snack 2 – chocolate chip cookie
dinner – broiled tofu and roasted cabbage over brown rice with dulse flakes & 1 tsp sesame seeds

exercise – ran 2 miles (24 minutes), walked 10 minutes

daily points used:  28
activity points earned:  5
non-existent points used:  3

Catching Up – Half Marathon Training Weeks 1-4

I cannot believe I went almost a month without posting!  It’s like a downward spiral…the longer I go without posting, the longer I know it’ll take me to post, and then I put off posting longer, and…you know.  I want to get back to what I intended this blog to be, writing shorter posts every day or two.

On May 2nd, I weighed in at 149 pounds, and I was super-duper stoked.  It was the first time I was in the 140’s in a very long time.  But then the next three weigh ins went 150.6 – 151.4 – 152.6.  Obviously I’m going in the wrong direction!  I know why:  I’ve been too lax with my diet.  My birthday was May 15th, so I took it a little easy that week, and didn’t track that Saturday when we went to the LA Vegan Beer & Food Festival (which was awesome, by the way).  My plan was to get right back on track the next week, and what I learned is that it’s not so easy to get right back into good habits after going off the rails a little.  I’ve been re-focusing the past few days and think I’m in a good head space again.  My goal this week is to leave half of the activity points I earn un-used, to get the scale moving the right way again.

What has been going pretty well is my half marathon training.  I’m now in week five, and the race is just over seven weeks away!

half marathon training week one
Monday – 1 hour walking
Tuesday – ran 2 miles, walked 45 minutes
Wednesday – ran 3 miles
Thursday – 38 minutes yoga
Friday – ran 2 miles
Saturday- rest
Sunday – ran 4 miles

Mileage total for the week – 11

This week went pretty much as planned.  I was having a lot of hip pain about one mile into every run, so I focused on stabilizing my left foot to see if that would help.  I found that by doing that I was really tightening my glutes, so some of the discomfort moved to my glutes rather than the hip.  Regardless, I think it did help to focus on my stride, since my left foot has always been less stable than my right.

half marathon training week two
Monday – 45 minutes kickboxing
Tuesday – ran 2 miles
Wednesday – ran 3 miles
Thursday –BodyPump (60 minutes weight lifting)
Friday – ran 3 miles
Saturday- rest
Sunday – ran 5 miles

Mileage total for the week – 13

This week was fairly uneventful too.  I was tired and sore most days but powered through, and continued to focus on stabilizing my left foot while running.  Just over a mile into the long run on Sunday I felt some pain in a place I never have, the lower portion of my left calf.  I stopped twice to stretch it and felt better, and now I incorporate a lower calf stretch into my regular post-run stretching routine.

half marathon training week three
Monday – 50 minutes kickboxing
Tuesday – ran 2 miles, walked 30 minutes
Wednesday – rest
Thursday –rest
Friday – rest
Saturday- rest
Sunday – rest

Mileage total for the week – 2

I got waaaay sidetracked this week, which was the same week I did poorly with my diet.  Wednesday I had some errands to run after work, and was too tired and hungry by the time I was done.  Thursday we went to a baseball game after work.  Friday, I was just too tired, and we were packing to go out of town.  Saturday we drove down to LA, and Sunday we drove back.  So, I missed FOUR workouts.  I did really well with the scheduled rest day though!

While we were in LA, we went to a preppy-themed boat party for Dave’s sister’s birthday.  While this outfit isn’t something I would usually put together, I thought it was pretty cute.

half marathon training week four
Monday – ran 6 miles (make-up for the missed run from the day before)
Tuesday – ran 2 miles
Wednesday – rest
Thursday –rest
Friday – ran 3 miles
Saturday- rest
Sunday – ran 4 miles

Mileage total for the week – 15

This week was better, but still not perfect.  I made up for the missed long run after work on Monday.  Tuesday was my birthday, so I took the day off and did my two miles in the morning.  I was really sore from the six miler still, so that may not have been the best idea, but I wanted to get all the miles in.  I had an upset stomach that night that was still with me the next day, so I worked fro home and skipped my scheduled run.  I went back to work Thursday, but was still a little weak.  By Friday I was back to business, and my “long” run on Sunday was only four miles because it was supposed to be a cut back week.  I wore my iFitness race belt for the first time to test it out, which went pretty well.  It did ride up a bit, but I didn’t feel it bounce at all, and it was nice to have the water with me on a hot day.  Maybe I’ll write a longer review once I’ve worn it a few more times.

Wednesday, 5/23/12

breakfast – smoothie (banana, pineapple, plant fusion protein powder, almond milk)
AM snack – strawberries, 12 almonds, coffee with soy creamer
lunch – chickpea flour cake with peppery tempeh-mushroom filling, stir fry with black bean garlic sauce (cabbage, carrot, celery, bell pepper, kelp noodles)
PM snack – spicy lentil salad over baby chard & bok choy
dinner – 5 pcs mushroom roll, 5 pcs avocado roll, large sushi roll with fried tofu, carrot, inari & seaweed salad

exercise – ran 3 miles (36 minutes), walked 10 minutes

daily points used:  28
activity points earned:  7
activity points used:  10

Chinese-ish meal with tons of veggies

Thursday, 5/24/12

breakfast – carrot cake Larabar, banana
AM snack – apple, pear, coffee with soy creamer
lunch – fajita salad (lettuce, zucchini, corn, black beans, onion, chipotle salsa, avocado, Daiya Jack)
PM snack – spicy lentil salad over romaine lettuce
PM snack 2 – chocolate sacha inchi blueberry energy bar
dinner – smoothie (pineapple, banana, carrot, orange juice, plant fusion protein powder, coconut butter, chlorella, rolled oats, blackstrap molasses, maca powder), 6 oz red wine

exercise – BodyPump (60 minutes weight lifting), 15 minutes elliptical

daily points used:  28
activity points earned:  5
activity points used:  2
weekly points used:  8

Black bean-zucchini-corn fajita salad. I really like the new Daiya Jack-style wedge!

Base Building Week 4 – Injury & a 5K PR

My fourth and last week of base building training started out normally, but my legs were really beginning to feel the effects of running four times a week, especially my left hip, which was in pain starting a mile in to every run.  I took an Advil before the three-miler on Wednesday, and told myself to just get through it at any pace and I could have the next day off (from running, at least).  When I woke up Thursday morning my shoulders felt funny, and upon stretching I felt an intensely sharp pain in my right shoulder.  Moving my shoulder at all in any direction hurt badly.  I did a bit of Googling and figured out that I probably had a pinched nerve, called in sick to work, and rested on the couch all day.  I alternated between icing and heating my shoulder, which seemed to ease the pain, and I obviously missed my workout that day.  On Friday I still felt some discomfort and had a limited range of motion, but I felt well enough to go to work.  I skipped my scheduled workout again.

Saturdays are rest days, which I was grateful for, so I rested in hopes of being well enough to run the next day.  I had signed up for the Lake Merritt Joggers and Striders Fourth Sunday Run to celebrate finishing the base building phase, and I really wanted to run it since my friend Megan was going, and I thought I could set a 5K personal record.  When I woke up Sunday morning, I had my full range of motion back with no pain, so I ran!  My legs felt well rested since I had taken three days off, and I kept up a pretty good pace (for me, at least).  My first goal was to beat my previous PR, which wasn’t difficult since I’m now in much better shape, and my secondary goal was to keep my overall page under 12 minutes per mile.  I did both – I came in at 37:18, beating my previous PR by almost a full minute, and with an average pace of 11:48 per mile.  The second mile was actually the slowest (I can see mile splits now that I have a fancy-pants Garmin Forerunner), which is great because it means I saved plenty of gas for the end of the race.

I still don’t know what was wrong with my shoulder, maybe I just slept on it funny?  My body has a interesting way of telling me when to take it easy…like when I had Bell’s Palsy a few years ago…

base building week four
Monday – 45 minutes elliptical
Tuesday – ran 2.5 miles
Wednesday – ran 3 miles
Thursday – rest
Friday – rest
Saturday- rest
Sunday – ran 5K (3.1 miles)

Mileage total for the week – 8.6

Friday, 4/20/12

breakfast – smoothie (banana, blueberries, 2 Tbs rolled oats, hemp protein powder, 1 date, spinach, almond milk)
AM snack – orange Emergen-C, apple, 6 almonds, coffee with vanilla soy creamer
lunch – Indonesian Vegetable & Tofu Scramble, chile-lime roasted sweet potatoes
PM snack – 5 cups plain popcorn
dinner – Barbecue Pinto Beans & Portobello, coleslaw pasta salad, chocolate chip cookie, 12 oz MGD 64, 12 oz light beer, 6 oz red wine

daily points used:  28
weekly points used:  17

Saturday, 4/21/12

breakfast – smoothie (banana, strawberries, mango, kiwi, rolled oats, orange juice, Vega One, spinach), coffee with hazelnut coconut creamer
lunch – salad (leaf lettuce, broccoli, carrots, bell pepper, 1/2 cup chickpeas, 2 Tbs goddess dressing, bacon flavored chips)
dinner/baseball game – buffalo tofu sandwich on a wheat bun with lettuce, tomato and Sanctuary dressing, carrot & celery sticks, 1 oz ruffles potato chips, 12 oz MGD 64, 36 oz light beer, 6 oz red wine

daily points used:  28
weekly points used:  22

Sunday, 4/22/12

breakfast – half a sprouted wheat English muffin with 1 Tbs each almond butter with roasted flaxseeds & blueberry preserves, iced coffee with soymilk
AM snack – smoothie (banana, cherries, hemp protein powder, sprouted chia powder, maca powder, pomegranate juice)
lunch – chickpea salad (red onion, celery, relish, reduced fat Vegenaise) on a low carb tortilla with lettuce & tomato, carrot sticks
PM snack – cantaloupe, multigrain pretzel nuggets
dinner – baked beans, coleslaw pasta salad, 10oz red wine

daily points used:  28
weekly points used:  6
non-existent points used:  4

Weigh In’s and Base Building Weeks 2 & 3

Wow, I have a lot to report on.  I genuinely intend to blog almost every day, but after work, exercise, stretching, showering, cooking dinner, eating and chores, all I want to do is zone out on the couch until bed time.  It is now that I’m realizing exactly what kind of time commitment I signed up for when I decided to train for a half marathon!

First, let me catch up on the ever-important weigh in’s.  I weighed in on April 4th at 151.8, up 1.7 pounds from the week before.  I went four points over my limit the week before, so I thought I might gain a bit, but 1.7 pounds seemed like a bit much.  It was just after my first week of base building, so I suppose it’s possible my body was adjusting.  The next week I overindulged a bit over the weekend and went nine points over my limit, so I didn’t expect much of a good result.  I weighed in that Wednesday at 152 even, up .2 pounds from the week before, and I was okay with that since it was a fair result of how I did that week.

Totals for 4/12/12 – 4/18/12

Daily points used:  196/196
Weekly points used:  48/49
Activity points earned:  42
Activity points used:  42
Points left on the table:  1

I weighed in yesterday at 150.2, down 1.8 pounds from last week.  I worked really hard last week to stay within my points, so I was very pleased!  I’m going to keep at it this week in hopes to break into the 140’s.  My current goal is 147.4, which will be 15% lost, and that feels like it’s now within my reach.

I’ve completed the second and third weeks of base building, which leaves just one more week until I start the for reals half marathon training plan.  I haven’t been very good at taking notes after the runs, so I sadly don’t have much detail to report about how I felt during the second and third weeks.  Gonna get better about writing a bit down so that I can go into the details here.

base building week two
Monday – 45 minutes walking
Tuesday – ran 2 miles
Wednesday – ran 2.5 miles
Thursday – BodyPump (strength)
Friday – ran 2 miles
Saturday- rest
Sunday – ran 3 miles

I went to the gym that Monday night to take the TurboKick class, but the substitute instructor never showed up!  By the time I left all the cardio machines were being used, so I came home and just walked 45 minutes on the treadmill.  I was really looking forward to getting my heart rate up for a great workout, so it was quite frustrating.  My running mileage total for the week was 9.5.

base building week three
Monday – TurboKick (kickboxing class)
Tuesday – rest
Wednesday – ran 3 miles
Thursday – BodyPump (strength)
Friday – ran 2 miles
Saturday- ran 2 miles
Sunday – ran 3 miles

After TurboKick this week with the regular instructor, I discovered a pretty nasty blood blister underneath my right big toe.  Some Googling told me it can happen after kickboxing so I wasn’t too worried.  It was still tender the next day, so I felt it was best to skip my run and let it heal.  Sad, my first missed run of training!  I decided to do the run on Saturday, my normal rest day, to make up for the miles.  This may or may not have been a good idea, as my legs have started to feel a little over-used, my left hip in particular, which I’ve had trouble with before.  I didn’t want to give up miles this soon in the plan though; I ran 10 miles total this week.

Here’s two weeks worth of food diary; read if you like, or just scroll through for the pictures!

Wednesday, 4/4/12

breakfast – smoothie (banana, blueberries, hemp protein powder, chlorella, 1 tsp omega oil, almond milk)
AM snack – salad (romaine, red cabbage, green pepper, buckwheat sprouts, creamy hemp dressing)
lunch – Tropical Quinoa & Black Beans with steamed kale & pumpkin seeds
PM snack – 12 almonds with 1 Tbs raisins
dinner – socca with herbed white beans & Daiya mozzarella, balsamic roasted carrots & radicchio
after dinner – 12 oz MGD 64, 24 light beer, multigrain pretzel twists

exercise – walked 10 minutes, ran 2.5 miles (29 minutes)

daily points used:  28
activity points earned:  6
activity points used:  13

Thursday, 4/5/12

breakfast – smoothie (banana, cherries, pomegranate juice, hemp protein powder, chia seeds)
AM snack – salad (romaine, red cabbage, green pepper, buckwheat sprouts, creamy hemp dressing)
lunch – Tropical Quinoa & Black Beans with steamed kale & pumpkin seeds
PM snack – 16 almonds, strawberries
pre-workout snack – 2 dates
dinner – socca with herbed white beans & Daiya mozzarella, balsamic roasted carrots & radicchio
dessert – Dandies marshmallows

exercise – 10 minutes elliptical, BodyPump (60 minutes strength)

daily points used:  28
activity points earned:  5
activity points used:  8

Friday, 4/6/12

pre-workout snack – half a Cherry Pie Larabar
breakfast – smoothie (banana, peanut butter, cocoa powder, wheatgrass powder, almond milk)
AM snack – cucumber slices with creamy hemp dressing
lunch – Tropical Quinoa & Black Beans with steamed kale & pumpkin seeds
PM snack – apple, second half of the Cherry Pie Larabar
dinner – 24 tortilla chips with salsa, burrito (rice, refried beans, lettuce, pico, guacamole), 12 oz MGD 64, 50 oz light beer, 4 oz red wine

exercise – ran 2 miles (24 minutes)

daily points used:  28
activity points earned:  4
activity points used:  12
weekly points used:  21

Saturday, 4/7/12

breakfast – 2 flax plus waffles with 1 tsp blueberry agave, coffee with vanilla coconut creamer
lunch – salad (lettuce, shredded carrot, corn, red bell pepper, edamame, sesame seeds, buckwheat sprouts, goddess dressing, bacon flavored chips)
dinner (tailgating & baseball game) – seitan hot dog on a French hoagie roll with ketchup, spicy mustard and relish, strawberries, broccoli with Sanctuary dressing, 12 oz MGD 64, 12 oz beer, 36 oz light beer
after dinner – Peanut Butter Puffins, 10 oz red wine

daily points used:  28
weekly points used:  28

Homemade seitan hot dog!  Recipe here.  I liked them a lot but would change the seasonings next time, just to suit my preferences.

Sunday, 4/8/12

breakfast – smoothie (banana, strawberries, kiwi, orange, pineapple juice, coconut water, spinach, Vega One)
post-workout snack – Vanilla Vega Sport Performance Protein in almond milk
lunch – seitan hot dog with chili beans and Daiya mozzarella, one piece 21 whole grains bread, sugar snap peas
dinner – vegetable barley soup, sandwich (rye bread, smoked tofu, lettuce, tomato, pickles, alfalfa sprouts, dijon), 8 oz red wine

exercise – walked 10 minutes, ran 3 miles (34 minutes)

daily points used:  28
activity points earned:  7
non-existent points used:  9

Oh Daiya Mozzarella, how I love thee.

Monday, 4/9/12

breakfast – smoothie (banana, strawberries, kiwi, almond milk, hemp protein powder, spinach, flax)
AM snack – apple, spirulina energy bar, coffee with vanilla soy creamer
lunch – black bean & tofu enchiladas (frozen meal)
PM snack – salad (romaine, cucumber, red bell pepper, creamy hemp dressing)
pre-workout snack – banana fig cinnamon energy bar
dinner – roasted asparagus soup, potato, black bean & corn hash

exercise – walked 30 minutes, TurboKick (50 minutes kickboxing)

daily points used:  28
activity points earned:  11

Roasted Asparagus Soup, recipe from Quick Fix Vegan

banana fig cinnamon energy bar, recipe from Thrive Fitness

Tuesday, 4/10/12

breakfast – smoothie (banana, cherries, dates, pomegranate juice, hemp protein powder, flax, spinach)
AM snack – strawberries, 6 walnuts, coffee with vanilla soy creamer
lunch – roasted asparagus soup, potato, black bean & corn hash
PM snack – carrot sticks & cucumber spears with Sanctuary dressing
dinner – grilled Daiya mozzarella sandwich on 21 whole grains bread, tomato-miso soup with leeks

daily points used:  27

grilled Daiya mozzarella sandwich, tomato-miso soup with leeks

Wednesday, 4/11/12

breakfast – smoothie (banana, mango, kiwi, hemp protein powder, chia seeds, almond milk)
AM snack – 12 almonds, apple, coffee with vanilla soy creamer
lunch – grilled Daiya mozzarella sandwich on 21 whole grains bread, tomato-miso soup with leeks
PM snack – salad (romaine, shredded carrot, broccoli, alfalfa sprouts, sanctuary dressing)
pre-workout snack – banana fig cinnamon energy bar
pre-workout snack 2 (my run got delayed) – 2 dates
dinner – roasted asparagus soup, potato, black bean & corn hash

exercise – walked 10 minutes, ran 3 miles (35 minutes)

daily points used:  28
activity points earned:  7
activity points used:  3

Thursday, 4/12/12

breakfast – smoothie (banana, cantaloupe, 2 dates, soy yogurt, orange juice, Vega One)
AM snack – apple, 6 walnuts, coffee with vanilla soy creamer
lunch – lentil soup, hummus with pita, roasted red peppers and artichoke hearts
PM snack – banana fig cinnamon energy bar
dinner – 6 tortilla chips, burrito (rice, beans, lettuce, cilantro, salsa, guacamole), 12 oz red wine

exercise – 15 minutes stationary bike, BodyPump (60 minutes strength)

daily points used:  28
activity points earned:  5
activity points used:  24

Friday, 4/13/12

breakfast – smoothie (banana, blueberries, chocolate hazelnut butter, 1/2 tsp blueberry agave, alfalfa sprouts, almond milk)
AM snack – cantaloupe, 6 cashews, coffee with vanilla soy creamer
lunch – roasted asparagus soup, potato, black bean & corn hash
PM snack – salad (romaine, shredded carrot, broccoli, alfalfa sprouts, sunflower seeds, sanctuary dressing)
pre-workout snack – banana fig cinnamon energy bar
dinner – avocado roll, mushroom roll, veggie roll with inari and seaweed salad, 2 oz vodka with coconut water & lime juice, 14 oz red wine

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

daily points used:  28
activity points earned:  7
activity points used:  15
weekly points used:  10

Saturday, 4/14/12

breakfast – french toast with strawberry sauce & 1 tsp maple syrup, kiwi, coffee with vanilla coconut creamer
post-workout snack – smoothie (banana, strawberries, blackberries, hemp protein powder, maca powder, almond milk)
lunch – low carb tortilla with spinach artichoke hummus, meatless meatballs, romaine, alfalfa sprouts & pickles
PM snack – spelt pretzels, 2 prunes
dinner – fried rice, steamed veggies & Szechuan eggplant, 24 oz light beer, 24 oz MGD 64

exercise – walked 10 minutes, ran 2 miles (23 minutes)

daily points used:  28
activity points earned:  5
weekly points used:  21

French Toast recipe from Peas & Thank You

Sunday, 4/15/12

breakfast – bran flakes cereal with 2 Tbs raisins & almond  milk, coffee with vanilla coconut creamer
post-workout snack – smoothie (banana, espresso powder, Chocolate Vega Sport Performance Protein, almond milk)
lunch – Barbecue Pinto Beans & Portobello, coleslaw pasta salad
dinner – fried rice, steamed veggies & Szechuan eggplant
after dinner – spelt pretzels, 10 oz red wine

exercise – walked 10 minutes, ran 3 miles (35 minutes)

daily points used:  28
activity points earned:  7
weekly points used:  15

Barbecue Pinto Beans & Portobello recipe from Quick Fix Vegan

Monday, 4/16/12

breakfast – smoothie (banana, mango, hemp protein powder, orange juice, spinach, flax)
AM snack – apple, 12 almonds, orange Emergen-C, coffee with vanilla soy creamer
lunch – Barbecue Pinto Beans & Portobello, coleslaw pasta salad
PM snack – salad (romaine, shredded carrot, cucumber, alfalfa sprouts, sanctuary dressing)
pre-workout snack – banana fig cinnamon energy bar
dinner – tofu & broccoli in black bean sauce
after dinner snack – dill pickle, spelt pretzels

exercise – 45 minutes elliptical

daily points used:  28
activity points earned:  5

Tuesday, 4/17/12

breakfast – smoothie (banana, peaches, almond milk, Vega One)
AM snack – strawberries, 6 cashews, orange Emergen-C, coffee with vanilla soy creamer
lunch – tofu & broccoli in black bean sauce, one slice 21 whole grains bread
PM snack – salad (romaine, shredded carrot, cucumber, alfalfa sprouts, pumpkin seeds, bacon flavored chips, sanctuary dressing)
pre-workout snack – banana fig cinnamon energy bar
dinner – Indonesian Vegetable & Tofu Scramble, chile-lime roasted sweet potatoes

exercise – walked 10 minutes, ran 2.5 miles (29 minutes)

daily points used:  28
activity points earned:  6
weekly points used:  2

Indonesian Vegetable & Tofu Scramble recipe from Quick Fix Vegan, with chile-lime roasted sweet potatoes

Wednesday, 4/18/12

breakfast – smoothie (banana, strawberries, mango, orange juice, hemp protein powder, flax, sprouted chia powder)
AM snack – apple, 12 almonds, coffee with vanilla soy creamer
lunch – Indonesian Vegetable & Tofu Scramble, chile-lime roasted sweet potatoes
PM snack – cucumber spears with sanctuary dressing
dinner – Barbecue Pinto Beans & Portobello, coleslaw pasta salad
after-dinner snack – low carb tortilla with spinach artichoke hummus & alfalfa sprouts

exercise – walked 10 minutes, ran 3 miles (36 minutes)

daily points used:  28
activity points earned:  7
activity points used:  5

Thursday, 4/19/12

breakfast – English muffin with 2 Tbs almond butter with roasted flax seeds & blueberry preserves
lunch – Indonesian Vegetable & Tofu Scramble in a low carb tortilla, chile-lime roasted sweet potatoes, 1/2 cup orange juice
PM snack – strawberries
dinner – 8 tortilla chips with salsa, burrito (rice, refried beans, lettuce, pico, guacamole, hot sauce), 10 oz red wine

daily points used:  28
activity points used:  18
weekly points used:  4

Tuesday Totals & Base Building Week 1

I weighed in last Wednesday at 150.1, down 1.1 pounds from the week before, and down .2 pounds from two weeks prior.  I wasn’t expecting to lose after another weekend of indulging a little too much, so that was a pleasant surprise!

This week was tricky.  I’ve bumped up my exercise and am trying to use the extra activity points to fuel my workouts, and am trying out a new food plan.  We also had a three day weekend, which for me equals an extra day of being a little more lax than usual with my eating.  I didn’t do horribly, but my numbers didn’t exactly match up and I came out on the negative side.

I had a plan to get in the positive by tonight, which involved going to a kickboxing class yesterday at the gym, but the instructor never showed up and the class was canceled.  I was not pleased.  By the time I walked out all the cardio machines were taken, so I came home and walked on the treadmill for a bit.  I lost out on about five activity points, but mostly I was really looking forward to really getting my heart pumping.

Totals for 3/28/12 – 4/3/12

Daily points used:  196/196
Weekly points used:  53/49
Activity points earned:  34
Activity points used:  34
Points left on the table:  -4

Sunday concluded the first week of my base building plan, and I am proud to report that I completed all of the scheduled workouts.  It looked like this:

Monday – 45 minutes elliptical
Tuesday – ran 2 miles
Wednesday – ran 2 miles
Thursday – BodyPump (strength)
Friday – ran 2 miles + 40 minutes tennis
Saturday- rest
Sunday – ran 3 miles

That’s nine miles total for the week.  Doesn’t seem like much, but it’ll only go up from here!  I had just a little bit of discomfort in my left hip and knee, but nothing that held me back, and I’m icing and stretching proactively.

Wednesday, 3/28/12

breakfast – smoothie (banana, strawberries, Vega One, almond milk, turnip greens)
AM snack – apple, 6 walnuts, coffee with vanilla coconut creamer
lunch – slow cooker minestrone with lima beans & swiss chard
PM snack – salad (romaine, red cabbage, orange bell pepper, slivered almonds, creamy hemp dressing)
PM snack 2 – 2 dates
dinner – kale salad with avocado, blood orange & chipotle-ginger tempeh, one slice 21 whole grains bread with 1 Tbs spinach artichoke hummus, 6 oz red wine

exercise – ran 2 miles (24 minutes), walked 10 minutes

daily points used:  28
weekly points used:  8
activity points earned:  5

Thursday, 3/29/12

breakfast – smoothie (banana, cherries, hemp protein powder, lime, 1 tsp walnut oil, chia seeds, turnip greens)
AM snack – apple, 12 almonds, coffee with vanilla coconut creamer
lunch – smoky split pea soup
PM snack – salad (romaine, shredded carrot, beets, edamame, creamy hemp dressing)
dinner – slow cooker minestrone, 12 oz beer
after dinner – 2 Bavarian pretzels, 2 mandarins, 4 oz red wine

exercise – BodyPump

daily points used:  28
weekly points used:  10
activity points earned:  5

Friday, 3/30/12

breakfast – almond butter & blueberry preserves sandwich on 2 slices 21 whole grains toast
AM snack – smoothie (coconut water, banana, strawberries, blackberries, Vega One, wheatgrass powder, 2 dates)
post-workout snack – smoothie (banana, cherries, almond milk, chocolate hazelnut butter, maca powder, cocoa powder)
dinner & evening – 5 slices veggie pizza with Daiya mozzarella, coffee with almond milk & 1 oz whiskey, 12 oz light beer, 16 oz red wine, 2 servings reduced fat potato chips

exercise – 40 minutes tennis, ran 2 miles (24 minutes), walked 10 minutes

daily points used:  28
weekly points used:  31
activity points earned:  9
activity points used:  11

Saturday, 3/31/12

(slept through breakfast)
lunch – 3 slices veggie pizza with Daiya mozzarella, coffee with vanilla soy creamer
PM snack – apple, multigrain pretzel twists
dinner – whole wheat spaghetti with “meat” sauce (smart ground soy crumbles), nutritional yeast and steamed broccoli, 14 oz red wine

daily points used:  28
activity points used:  11

Sunday, 4/1/12

breakfast – grits with 1 tsp Earth Balance
AM snack – smoothie (coconut water, blueberries, lemon, 2 dates, sprouted chia powder, buckwheat sprouts), coconut with vanilla soy creamer
post-workout snack – smoothie (banana, cherries, almond milk, maca powder, cocoa powder, turnip greens)
lunch – slow cooker minestrone
PM snack – veggie sushi roll
dinner – whole wheat spaghetti with “meat” sauce (smart ground soy crumbles), nutritional yeast and steamed broccoli, 8 oz red wine

exercise – ran 3 miles (35 minutes), walked 10 minutes

daily points used:  28
activity points earned:  7
activity points used:  12
non-existent points used:  3

Monday, 4/2/12

breakfast – smoothie (banana, peaches, Vega One, rolled oats, chlorella, almond milk)
AM snack – strawberries, 6 walnuts, coffee with vanilla soy creamer
lunch – whole wheat spaghetti with “meat” sauce (smart ground soy crumbles), nutritional yeast and steamed broccoli
PM snack – salad (romaine, red cabbage, orange bell pepper, buckwheat sprouts, creamy hemp dressing)
PM snack 2 – 2 dates
dinner – socca with herbed white beans & Daiya mozzarella, balsamic roasted carrots & radicchio

exercise – walked 45 minutes

daily points used:  28
activity points earned:  3
non-existent points used:  1

Tuesday, 4/3/12

breakfast – smoothie (banana, strawberries, pineapple juice, hemp protein powder, ground flax, turnip greens)
AM snack – apple, 12 almonds, coffee with vanilla soy creamer
lunch – socca with herbed white beans & Daiya mozzarella, balsamic roasted carrots & radicchio
PM snack – salad (romaine, red cabbage, bell pepper, buckwheat sprouts, creamy hemp dressing)
dinner – Tropical Quinoa & Black Beans with steamed kale & pumpkin seeds
after-dinner snack – multigrain pretzel twists

exercise – ran 2 miles (24 minutes), walked 10 minutes

daily points used:  28
activity points earned:  5