Tuesday, July 30, 2013

Tasty Tuesday!

Just what are we eating around here?

Well, I think I've made it perfectly clear that I am not using the T25 plan.  Too little calories and not enough of what I need.  I am, however, using the recipes for some meals.  They are delicious, use mostly whole real foods (this is very important), and are easy to make. I am also incorporating meals from the Insanity guide and P90X guide.  I guess if you really looked at it, you could consider me on a modified Insanity plan in general.  I eat 4-5 times a day (always have anyway) and I eat pretty equal quantities of food.  Some days I'll have a heavier meal plan but lighter snacks.  It depends on the day and my workouts, really.  And I always incorporate proper workout fueling and recovery (like the banana I eat before my long run, the 4 oz of Gatorade I mix with my water for during the run and the Hammer gel I use).


Yesterday's lunch.  1 4 oz organic chicken breast grilled and chopped, 1/2 a chopped apple, 1/2 cup cucumber slices, 1 tablespoon of cashews on a heaping mound (about 3 cups) baby spinach.  I did put 1 tablespoon of Fat Free Zesty Italian on this one... Not my favorite, but it was what I had around.

Speaking of dressings, I highly recommend the Citrus Vinaigrette recipe from the Focus T25 Nutrition Guide.  It's good on practically everything without all the crapola that's in standard bottled dressings (refer to the Zesty Italian above.  Fail.)!

Sampling of breakfasts and another lunch.

In the pic above are some of my favorite recipes from the T25 Nutrition Guide.  First is egg whites scrambled and topped with salsa (I love salsa verde) and avocado.   Next is oatmeal (one of my favorite foods ever) with almond butter and blueberries.  I never tried that combination before and now I crave it all the time!  On the bottom there is a salad that is good both cold OR warm with quinoa, red peppers, sweet potatoes, cashews and that yummy Citrus Vinaigrette I talked about before.

As you can see - very simple foods, not a lot of time gets spent actually cooking this stuff (especially if I prep early by pre-chopping veggies or cooking quinoa beforehand, etc) and it is very minimal on the junk.  Please stop reminding me about the Fat Free dressing... I know, I know.  Oops.  Note to self:  Keep a jar of the Citrus Vinaigrette in the fridge at all times.

For dinner, we've been eating lots of fish.  Up until recently, we were pretty much once or twice a week fish people (hey, it works perfectly for Lent!  lol), but now it's almost every night of the week save for probably 2 nights.  My kids have mostly been fans of this - especially Tilapia and shrimp dishes.  They're not big fans of salmon, but even I was an adult before I started acquiring a taste for it, so I can't fault them much.  Last night we had chicken foil packs (which comes from a recipe that's actually in the Focus T25 Fast Track plan, which I also did not do) and those were both simple and delicious.  Tonight we're having baked cod, couscous and a veggie of sorts.  Probably a side salad?

Snacks are fruit, yogurt & berries and/or nuts and granola, hard boiled eggs, cottage cheese, etc.  A big hit around here has been the Salsa Boats recipe from the T25 book - pretty much deviled eggs made by mixing the yolks with salsa instead of your standard mayo/mustard concoction.

Looking at all this, you must be saying "wow, you've made big changes!", but no, not really.  I've eaten pretty similar to this, with some slip ups and fall backs, for quite a while.  All I've really done differently since starting T25/Running Combo is make sure I'm eating consistently through the day and that I'm eating enough.  The one big change has been eating more fish and less beef for dinner.  Another smaller change that's pretty much always been a struggle for me has been eating actual FOOD for all my snacks instead of just grabbing at crackers or pretzels.  Solution?  Just don't buy them.  ;)  It's been great to try some new recipes too.  There are a lot of good ones that come with the nutrition guide.  If you're doing the program but not making use of the nutrition plan like me, go ahead and try some of the recipes anyway.  You might find a new favorite!

Monday, July 29, 2013

Workout Schedule for the week of 7/29-8/4/2013

Week 4 of Focus T25 Alpha phase is underway!  I just finished my Cardio workout.  I must say, it is getting much easier.  I have to push myself and really get into it to achieve the kind of burn I had in the beginning of the program.  Success is good!

Like I said in my last post, I'm taking one last step back week in regards to running before "officially" starting training for my 2 goal races this fall - The Great Race 10K and the Buffalo Creek Half Marathon.  I will also be doing a 1 mile race (next week, actually!), a 5K, and a 10 miler, but those are more fun than serious.  I say that now.

I also have to give full disclaimer that Sunday, August 4th is my middle kid Vinny's birthday.  He turns 7!  Wow!  With that being said, we will be having a celebration and I will be eating cake and ice cream as well as Vinny's choice for dinner.  It's tradition in our house that you pick whatever you want for dinner for your birthday.  It can be something Mom has to cook at home or we can go out or order in.  Birthday person's choice.  Victoria is always pretty consistent - either Chinese buffet or Joe's Crab Shack.  lol.  Vincent never knows until last minute.  But anyway, I'll try to make a health conscious decision with whatever is picked for dinner, however I will enjoy my time with my birthday boy.  1 bad nutritional day (or two) here and there won't kill an entire lifetime of health and fitness.

Here's my plan for the week!

Monday:  Cardio - done!
Tuesday:  4 mile easy run, T25 Total Body Circuit
Wednesday:  4 mile easy run, T25 Lower Focus
Thursday:  5 mile easy run, T25 Total Body Circuit (eek!), Weights at the gym
Friday:  T25 Ab Intervals, T25 Speed 1.0
Saturday:  REST!
Sunday:  6 mile easy run, T25 Stretch

You probably noticed that I am going for mileage this week again versus the timed runs.  Well, since that's what most of my training plan calls for, I figured I'd get back and get used to it during this lighter week.  We'll see how it goes!

Sunday, July 28, 2013

Where Did THAT Week Go?

This was one of those weeks that for me, went by in a flash.  Wasn't it just Tuesday?

I've been pretty busy with "life things" this week, up to and including almost my entire house being stricken with either a wicked respiratory infection and/or strep.  Ick.  As for me, I've been in the clear for the most part aside from a terrible migraine this afternoon and a little bit of sinus drip.  Knock on wood that's all.  My poor 3 year old has got it the worst and hasn't had a full decent nights sleep in days.  So, as you can guess, neither have I.  I'm pretty tired right now and will probably crawl into my bed after this posting.

First I'd like to recap my week for you!

Tuesday:  I was afraid my run wouldn't happen because my morning was so hectic.  I was up and down and in and out forgetting things and dropping things.  Then when I finally got outside, my watch took forEVER to link up.  Once I was finally running, my headphones started saying "screw you, we don't wanna be in your ears today" so that sucked..  I've really gotta get a pair of those YurBuds.  But, the run didn't turn out bad at all.  The weather was cooler and I felt really good after I just let my cares drift off.  I ended up running 4.11 miles.

When I got back, I did Speed 1.0, which, as I've mentioned before, I really enjoy.  I still hate burpees (don't most people?), but this video is put together so well that you almost don't mind them.

Wednesday:  First of all, I knew when my husband said "ooh, its a little chilly out there this morning" that I was going to have an awesome run.  And I did.  It felt so good!!  I ran 6.19 miles.  Not a bad way to start the morning.

Yes that 425mi is from my original pair of Brooks Adrenaline 13s... I just can't bring myself to retire them for good just yet.  I have heaps of good memories with these shoes!

After that great run, I went home to do Lower Focus, which I was really anxious about doing after running over 6 miles.  I was surprised to discover that instead this was the easiest time I've had yet with this workout!  I really am getting stronger!

Thursday:  My typical routine when I wake up is to flip on my iPhone and check the weather right off.  I about jumped for joy when I saw that it was 54 degrees.  54!  Near perfect running temp in my world.  I dashed out the door and just loved the fact that I shivered during my warmup.  I was still in shorts and a short sleeve even though I saw many other runners out and about wearing everything from capris to long sleeves to vests to tights under shorts!  I like starting off cold - it means when I warm up I'll feel just right.  That's probably why winter running doesn't bother me all that much.  What I wrote on DailyMile about this run is true - it was a fairy tale run... from start to finish it was perfect in every way.  5.13 miles of bliss.

Lucky me, the T25 schedule called for Cardio Thursday morning.  This went just as well as my run did - I'm blaming all those awesome running endorphins for that!

Once I recovered a bit and got everyone ready to go, I went to the gym for my strength training.  Remember me saying that I'm getting stronger?  That was definitely evident here.  I was able to bump up the weight on several machines and I felt fantastic in general.  No straining no aches no pains no weakness... nada.  

Friday:  Round 2 of Total Body Circuit for the week.  I got through it and gave it my all.  Again, I found myself modifying those last few oblique pushups, but I'd rather modify and stay injury free than try to be a hero and mess myself up with crappy form.  This workout is still super tough, but it is getting (marginally) easier.

After TBC, I did Ab Intervals.  Usually this workout is a bit on the easier side for me, but after Total Body Circuit and all those plankwalks and pushups, etc, it was very challenging!  My core was already shredded and asking it to continue to stabilize and work even harder was... well, harder.  haha.

Saturday:  I took a well earned rest day.  And when I say rest, I mean rest.  Everyone was knocked out with sickness and/or meds and either sleeping in bed or just chilling on the couch or the living room floor for most of the day.  I did some cleaning and cooking and random other stuff, but I did a lot of actual resting myself.  I'm not going to feel too guilty about it.  Nick and I watched that Hansel and Gretel Witch Hunters movie and I must say that I found it entertaining but quirky.  Would I watch it again?  Probably.

Sunday:  Today I gave myself an hour and 15 minutes to run.  I figured I'd just head down to the North Shore trail and run it out and back and be done.  Well, leave it to me to forget there was a triathlon happening (duh), so when I came upon the Fort Pitt Bridge, I crossed it and headed over to the Point, ran around the fountain, and up the river on that side.  Then I came back across the river to the trail and found myself in the midst of the 10K portion of the tri.  That was fun... lol.  I was nice and stayed out of everyone's way.  They were racing and I was just running so what they were doing was a heck of a lot more important and I didn't mind staying off to the side.  My run went really well, actually.  Aside from feeling weak as hell on the first bridge (I wasn't warmed up yet and just felt sluggish as I tend to do), I perked up and felt very strong.  I've been "hiding" my pace on my watch so I don't see it - just total time and distance - and it has been helpful in keeping me from obsessing and just running by how I feel.  Around the 7 mile point I had a return of that old hip/butt cramping thing I get, but it went away and I felt fine the rest of the run.  Other than that, I felt great and had a good time!  I ran 8.4 miles.

When I got home I did T25 Stretch.  I love this... I can't say it enough.  It feels so good after a run.

I had another great week!  I did all my T25 workouts, got my gym day in, and had some really great runs!  Overall I ran 23.84 miles.  I still look at that and think "that's kinda low", but I have to remind myself that I'm doing a lot more than just running and then I feel better about life.  Next week I'm taking one more step back week because the week after that I start my training cycle for my next big races.  I'll still probably run around 20 miles, but not more than that I don't think.

Nutritionally, this has been a pretty good week.  I've stayed on plan 99% of the time (I've had a bite of one of the kids' ice cream cones and snitched a nibble of a sandwich here and there and I'm ok with that).  I've stayed within my goals and I'm constantly evaluating patterns to see what I need to do differently.  I'm still trying to get used to doing my longer runs on less fuel (1/2-1 banana instead of my old CoCo Wheats concoction) and I do wonder if that factors into the fact that it seems to take me a year to warmup anymore.  I've never eaten this low carb in my life and I must say that it is starting to wear on me a little bit, although I am loving the results.  I used to eat around 65% carbs per day.  Now it's like 48-55%.  I do feel the difference, even though it doesn't seem like a big deal.  I have periods of time where I just want to shove my face in a cake.  But I won't.  I promise.  


Saturday, July 27, 2013

Week 3 STATurday!

It is hard to believe but I am now over halfway through Alpha phase of Focus T25!  Two more weeks and it is on to Beta.

I just finished my breakfast and am having my coffee and looking at my progress so far.

Since Week 2:
Weight:   -1.3 lbs
Chest:   -.25"
Waist:  no change
Arm:   +.25"
Thigh:   no change
Body Fat:   -.4%

From the beginning of Focus T25:
Weight:   -2.7 lbs
Chest:   -1"
Waist:   -.25"
Arm:   +.5"
Thigh:   -.25"
Body Fat:   -1.5%


I can tell you that my arms do look bigger.  Not only do they look bigger, they are so strong.  I'm killing those pushups and burpees and punches.  I am still astounded at the amount of fat I am losing.  I don't want to "cheat" and take results pics just yet, but my tummy hasn't been this flat or felt this hard in many years.  I giggle a little to myself every single time I touch my stomach.  A few pairs of pants/capris that I've put on the back burner for a little while because they just didn't make my belly look good or gave me muffin top look great on me now.  My rear end is more sculpted and firm too.  Now, I've said it before and I'll say it again - I'm not going for the weight loss.  In fact, this weeks loss concerns me a bit because a) I've been eating a little more, especially late at night (even though I know better - although I haven't been eating junk... everything has been on plan) because of stress and schedule issues.  b) I've been tired on a couple of the workouts this week and don't feel that I gave as much power as I had previously and c) I even took a rest day as scheduled!  I obviously need to dig deeper and figure out my nutritional needs as things progress.

Needless to say T25 is a very effective program for weight loss and fat reduction.  I'm a little bummed about the slow progress in waist size, but I have to keep reminding myself that I'm losing fat and gaining muscle.

That being said, I feel like I need to give a bit of disclaimer here:  My results might not be what your results will be if you should try the program.  While I am following the T25 plan to the letter (but not the nutrition guide), I am not only doing T25.  I am still running 20+ miles per week (4 days per week of running) and going to the gym 1 day per week for my strength training plan formulated half by a personal trainer and half by my own personal flair.  ;)  I am taking 1 full rest day per week.  I am also one of those fitness junkies that will do crunches, leg lifts, squats, yoga poses, etc during TV shows and movies and while waiting on things to cook in the kitchen.  So my results here are coming from more than just the T25 plan of "25 minutes 5 days a week".  I just don't want anyone to get the wrong impression.

Still loving the program here, and I can't wait to blast through these last 2 weeks!

Tuesday, July 23, 2013

Yummy

What I'm drinking for breakfast/recovery this morning:

Cue the terribad photography.  It is more delicious than it looks, I promise.

My Super Purple Smoothie!

1 cup water
1/2 cup nonfat greek yogurt (I used plain Chobani 0%)
1/2 cup blueberries
1/2 cup blackberries  
1 scoop shake powder - you can use whey, soy, whatever - in this case I used GNC Total Lean Vanilla Bean
1/2 cup ice - or however much you like
You can also add 1 T of chia seeds - which I usually do, but in this case I forgot.  oops!

Put in blender.  Blend.

Enjoy.  You can also use frozen berries, however I had fresh this time and needed to use them.

According to MyFitnessPal, my version here (without the chia seeds) comes out to:

247 calories
42g carbs
1g fat
18g protein
10g fiber

Not too bad, if you ask me.  It's one of my faves!

Monday, July 22, 2013

Workout Schedule for the week of 7/22-7/28/2013

Week 3 of T25 is already here!  Bring it on Shaun T!

My plans don't really vary much from last week.  You know I like to stick with what works until... well, it doesn't work anymore.  I do want to try to run a little longer, though so I'll be adding on some time in places.

Monday:  Total Body Circuit - done!  Three weeks in and I still don't enjoy this workout.  It's not that it is too hard (although I still need to modify a couple of oblique pushups at the end), it's just that it seems so thrown together.  The base premise of T25 is that you go hard for 25 minutes with no breaks and sometimes to reach that "goal" there seems to be a lot of flopping around from thing to thing to thing without too much care for proper technique in getting there.  I understand that there is the idea that "if you're always moving you're still burning calories" but at the same time I don't want to get injured and have to forgo running and my fall races due to a quick succession from a burpee to a 180 squat to sprints to mountain climbers and pikeups, you know?  So sometimes I take a second and miss the first rep of a move to make sure my form is ok.  Or I go a little slower.  That's ok with me.  I think.

Ok.. that turned into a little "mini review" of Total Body Circuit... lol!  Moving on:

Tuesday:  35 minute easy run, T25 Speed 1.0
Wednesday:  55 minute easy run, T25 Lower Focus <-- I'm expecting this to be hard after probably 6 miles.  We'll see!
Thursday:  45 minute easy run, T25 Cardio, Weights
Friday:  T25 Total Body Circuit, T25 Ab Intervals
Saturday:  REST
Sunday:  1 hour 15 minute long run, T25 Stretch

Refueling with coffee in my favorite mug.  Don't you love how old and worn it is?  Me too... Just like a nice comfy warm fall sweater.  Happy Days.  Want to hear something funny?  I don't even eat the donuts.  Once in a while I'll have a bite or a half of someones and reaffirm that they went down sometime in the 90s.  Boo.

Sunday, July 21, 2013

Week 2 of Focus T25 Complete!

Here we are at the end of another week already!  Wow!

Since Wednesday when I last updated on my workouts, here is what I've accomplished:

Thursday I decided to go ahead and run outside instead of going for the treadmill.  I had a great 4 miler at an 8:44 average pace.  I must say that it was great to be able to run 3 days in a row for the first time in what seems like ages at my pace with NO issues.  After my run, I came home and got right to Alpha Cardio.  This workout is getting easier.  I sweat buckets during it but feel really good. When I was done with  T25 and had a nice stretch, I went to the gym to lift.  I did my entire weights routine - including the calf extension and leg press machines - and felt GREAT.  I am definitely getting stronger again and I love it!

Friday called for Lower Focus followed by Ab Intervals.  This actually felt like an easy day.  Lower Focus is a lot of work, but Ab Intervals just feels good to me.  Yes, I'm still getting a lot out of it, so don't hear me say I'm just blowing through it, but the hardest part of it for me is that last few minutes.  I do have to say that Lower Focus was much better this week done on a day when I did not run first.  We'll see what happens next week when it is scheduled for a run day again.

Saturday was my first total rest day in 15 - yes fifteen! - days.  I don't ever want to go that long without resting again.  I totally needed a lazy day.  And for the record, I wasn't really lazy.  We headed up to Erie/Presque Isle for the day.  My huge victory for the day was taking my prepped food with me so I stayed on plan.  The only thing I stopped to buy was a Peach Chobani cup on the way home.  Go me!

Today, Sunday I went on my 1 hour and 10 minute planned run.  It went pretty well.  I did struggle a bit at the beginning.  I was very tired when the alarm went off and my legs were a little on the heavy side.  It took about 3 miles to finally feel in the groove, but overall, I can't complain too much about the run.  I ended up completing 7.7 miles, so that was awesome!  When I got home, I did the T25 Stretch workout again, which is now my new favorite post run thing.  It truly feels great.

I feel pretty good about how things went this week.  I believe it was smart and beneficial to schedule Saturday as my off day.  I'll pick it back up as another run day after Focus T25 is over, most likely, but for now I don't want to overtrain and I don't think I'm losing any fitness by running 4 days per week versus 5.  I also ran how I felt like I needed and wanted to run which was a huge mental boost for me.

Something I am realizing is that my Lunarglide +4 purple babies are starting to show a decline.  I don't think it is only because they were the ones that got totally trashed during that super stormy run I went on last week, I just think they aren't made to the standards of my Brooks shoes.  They have just over 150 miles on them, which seems (to me) to be the halfway point before heading "over the hill" in shoe years, but they feel like my Adrenalines with 400 miles on them do.  Oh well.

This week I ran 21.93 miles (back over 20 - yay!!) and got in my day of weights at the gym.  I also did the entirety of week 2 of Focus T25 as scheduled.  And I feel fantastic.  No injuries no pains no worries.  Pardon the phrase, but I kicked ass this week!




Saturday, July 20, 2013

STATurday! Week 2!

Can't believe another week is about done, but hooray for progress!  Here are my stats this week:

Since Week 1:
Weight:  -.7 lbs
Chest:  +.25"
Waist:  no change
Arm:  no change
Thigh:  -.25"
Body Fat:  -2%

Since the start of Focus T25:
Weight:   -1.4 lbs
Chest:   -.75"
Waist:  -.25"
Arm:  +.25"
Thigh:  +.25"
Body Fat:  -1.1%

Very interesting!  I know my arms look more defined for sure and my waist is certainly trimmer.  Just a reminder that I am not trying lose weight.  I am eating a higher number of calories than the base T25 program would recommend to me because I am still running and doing other strength training.  So I am shocked that I have lost nearly a pound and a half, although realistically that could be from a number of things.  However, I will say that it does make the program seem very effective in blasting fat.

Tomorrow is my "long" run and I am looking forward to it.  It was odd (but nice) having a full rest day today.

Before I turn in for the night I want to share a pic of my girl Victoria climbing the wall at REI.  She did great!
She was able to get just a bit higher than this before getting too nervous to go on.  I think she could have made it!  Maybe next time!

Wednesday, July 17, 2013

Just Running to Run

The last two days of running have been AH-MAY-ZING!  I'm truly loving just heading out to run.  That's it... just to run.  I set myself a time limit, so to speak and run how it feels good to me.  I'm not going all out - it is extremely hot and humid, even at 6-7 AM - but I am running at a pace where I feel like I'm getting a decent benefit from it.  I feel great.  What am I getting out of it?  FUN!  I don't care where I go, don't care about my pace, don't care about my heartrate, don't care how far I run.  I'm just getting my workout in and "getting it done" (just like the T25 motto.  Which, I have to be honest here, makes me think of Larry the Cable Guy and "git er done".  ha!).  I'm also getting nearly consistent negative splits.  Without "trying"!  The leg/ankle thing?  Not an issue at all.  I'm not blaming the half assed heart rate training for hurting me, but there is a huge difference in my stride and form when I'm running how I feel comfortable vs how the heart rate monitor is seeming to force me to run to keep the brakes on.  In the end, it is more than likely MY fault for doing it wrong, but I like feeling good when I run and I certainly don't like being/feeling injured.  Will I use my HRM again?  Yeah, sure.  But I'm not going to continue to be a slave to it.  Who knows, I might pick up the whole heart rate method and go hardcore with it sometime.  But right now, it is just not for me.

Focus T25.  Yesterday after my run (a little over 4 miles) I did Total Body Circuit.  I'm still having to modify those spiderman oblique pushups a bit, but that's ok.  That workout is truly a butt kicker and by far the hardest one of the set.  Looking ahead in the program, TBC gets done 2 and even 3 times a week!  Yikes.

Today after my hot and humid 6.1 mile run, I did Speed 1.0.  I don't think I was able to give it the power I gave it last week due to being a bit tired from my run after a terrible night's sleep, but I got it done.  I really sucked at the burpees.  They are probably one of my least favorite exercises ever.  I try to love them, I really do.  Maybe someday.

Me giving a thumbs up after completing a great run and getting ready to push play on Speed 1.0.  I'm rocking my RunnerMom Bondi Band.  :)
The shoes are what I'm using for T25 and training other than running.  They are Nike Free TR.  I love them.  I wish I could run in shoes this light, but unfortunately I need the support of other shoe types.

Speaking of being a "runner mom", I'm really struggling with the kids being on Summer vacation.  They are bored easily and it is not always a great day or time for Sandcastle/Kennywood/Zoo/outdoor activities and it just leads to degenerate fighting and drama.  There simply isn't room in the money and time budget for a big trip away this year, so our "trips" are what we can do in a day.  We don't live in a big place, so keeping them away from each other when they get crazy is almost impossible.  Maybe I'm just in the midst of them being at tough ages (8,6, and 3), but it's been rough around here.  Try getting 3 kids - 1 girl and 2 boys all with different interests - to agree on a movie.  Or game.  Or lunch for goodness sake.  It just doesn't happen easily.  Go ahead and call me a rotten mom or whatever makes you feel better about yourself, but I'm counting the days until school starts again - which from today is 5 weeks and 5 days.  I hope I still have some hair and sanity left by then.

Monday, July 15, 2013

Workout Schedule for the Week of 7/15-7/21/2013

Just finished Alpha Cardio and I'm still dripping sweat!  Since this is my third time at this particular workout, I'm able to anticipate some of the moves and really get into them from the start instead of fumbling my way through the first couple.  I love it.  Week 2 of Focus T25 is on a roll!

So... this week I'm going to try something a little different.  Ok, maybe a couple of things.

1. Saturday is my rest day.  Period.
2.  I am not running via heart rate.  I want to see how I do on my own.  Yes, it is supposed to be ridiculously hot the next few days.  I'm going to do my best.
3.  I am running for time this week, rather than miles.  It keeps it a little more interesting and I don't feel as pressured to stay out until I hit X amount of mileage.
4.  Thursday I may just head to the gym for the treadmill even if it is nice outside.  It worked really well last week to start off here at home with T25 and then head up there with the kids for the rest.
5.  I'm going to do better with my food prep for the whole week.  I did great at the beginning of last week, but as of last night I didn't have as much prepped and it made for a longer meal wait, which does not make for a patient happy family.  Oops.  I'm actually headed out grocery shopping this afternoon, so I'm going to try to get my prepping done while Victoria is at gymnastics class tonight.

Without further ado, here's my "official" plan for the week:

Monday:  Alpha Cardio - done!
Tuesday:  35 minute easy run, T25 Total Body Circuit
Wednesday:  55 minute easy run, T25 Speed 1.0
Thursday:   T25 Cardio, 35 minute easy run, Weights
Friday:  T25 Lower Focus, T25 Ab Intervals
Saturday:  REST
Sunday:  1 hour 10 minute long run.  T25 Stretch.

There you have it.  I'll probably end up running the same amount of miles as last week, but that's ok until I adjust to the new schedule.

Happy Monday!

Sunday, July 14, 2013

Week 1 of T25 Finished!

I must say, the rest of my workout week went great!!

Thursday was a big day.  First off, I pushed play on Ab Intervals.  I was correct in my assumption that I would really like this workout.  If I'm being totally honest, I think part of it was because I enjoyed a little break due to this video being notably the easiest of the T25 workouts (aside from Stretch, of course, but I'll get to that later).  Don't hear me wrong here - it was still a challenge and I wholeheartedly admit that it would be much harder for anyone (like my husband) who hasn't done consistent core work like planking for quite some time.  There is a ton of planking and things done while in plank position.  I loved it and can't wait to do it again!

After I finished, I had a smoothie and headed to the gym where I ran an awesome 4.12 miles on the treadmill.  I'm not kidding, it was awesome.  Even on the mill.  No pains, no twinges, and no damned heart rate monitor.  I had a little bit of stiffness in the legs, but I do give Shaun T the credit for that.  When my run was over I did my entire weight circuit aside from the leg press again.  Maybe I'll give that a try again next week?  We'll see.  At any rate, I did nearly 2 hours of exercise and felt great.

Friday was my first T25 "Double Day".  It's optional to do 2 workouts in one day on Fridays and I'm accepting that challenge.  This week it was Lower Focus followed by Cardio, which I did at the beginning of the week.  Lower Focus really burned my legs up.  Wow.  Right toward the end during a lunge progression I pulled something funky in my upper hamstring/butt and it ached the rest of the day.  Thankfully when I woke up the next morning it was gone, but ow... I think I'm using muscle fibers I have not even thought of since Anatomy and Physiology lab at Pitt.  It was a great workout and I believe I will get a lot of benefit out of it in the long run (literally, I think it will help my running).  Now, doing Cardio immediately afterward - well, almost immediately after... I did have a swig of water and stretched my leg out a little more - was HARD.  Oh lawd.  Cardio on its own wasn't a bad workout, but when my legs are exhausted already?  Whew.  I don't think I brought as much "umph" to it as I did on Monday.  But, I made it through and that's awesome!

Saturday.  First of all - STATS!!
After this first week of Focus T25:
Weight:  -.7 lbs
Chest:  -1"
Waist:  -.25"
Arm:  +.25"
Thigh:  +.5"   huh?  did I measure wrong the first time?  more muscle?  smh
Body Fat:   +.9%  again, huh?  miscalculation or what?  We'll see, I guess.

I believe the weight I "lost" was just water weight due to... well, that time of the month.  Just being honest.  My belly is notably flatter, more than likely due to dietary changes.  I'm excited to keep track of this progress and see what happens from here!

Normally on Saturdays I go for a little run.  This Saturday was no exception.  However, I am making the announcement now that for the remainder of T25 it will now be my rest day.  Working out every single day this week with no rest day has tired this old girl out.  And I believe it is healthy to have a rest day or "active rest" day - especially since my days this summer revolve around parks and Kennywood and Sandcastle, etc.  It's not like I sit on my bum all day.  Ever.  Anyway, I ran 4.24 miles on Saturday and it was meh... The first half was actually not bad at all, but then I just unraveled and fell apart.  I had trouble keeping my heart rate under control and my legs felt like they weighed 50 lbs a piece.  Bleh.  And also... this whole heart rate thing is starting to wear on me.  Some days I feel really great despite the heat or elevation or whatever, and I just want to run how it feels good to me at that time and place.  With the HRM constantly telling me to back off, my paces are in the toilet by the end of the run and not to sound too dramatic about it, but it is kind of demoralizing.  I mean, there's slow and then there's wtf are you doing slow.  Lately I've felt like I've been made to keep a wtf are you doing pace and I don't like it.  So, my plan for Sunday was to go without the monitor.  I had 5 miles on the plan, but I just wanted to run 1 hour how I wanted to, how *I* felt "easy" and "good" in whatever condition came that morning.

This morning I put that plan in play.  It was awesome.  My legs were definitely tired from all the workouts this week and my left ankle "thing" was wonky in the beginning but disappeared after I warmed up and never returned, so that was good.  I ended up running 6.68 miles in that 1 hour and 12 seconds.  Yes, it was hot, sunny, humid, etc, but I felt fantastic.  I wasn't going all out but I wasn't slogging about either.  In my mind, this run was pretty much perfect.  So, that being said, I'm pretty certain I'm going to forget the HRM this coming week and see what happens.  Yeah, you can say I "failed" at heart rate training, but I was never heart rate training in the first place, so there!

When I got home from my run I did the T25 Stretch workout.  This was great and unexpected!!  It was everything I needed out of a good stretch after a run.  In fact, this video was so good that I will more than likely be using it more than once per week.  Amazing.

So, in total this week I ran 19.45 miles.  Not too bad considering.  I'm happy with it, especially since most of them were good miles.  I also got my weight work in, as well as did the entirety of the first week of Focus T25 on schedule!  Woohoo!

My eating habits haven't been this good in a long time.  So far I think my favorite recipes out of the "Get It Done" Nutrition guide are the fish tacos and the Chicken Spinach salad.  Yum!  I'm feeling better even with less caffeine, I'll tell you that.  Now if I could get the kids on track... I swear they could eat sandwiches all day every day and be happy.  Whatever.  lol

Tomorrow starts a new week of T25 and a new plan for me with regards to rest days and running.  I'll post more about that tomorrow - probably after my round of Alpha Cardio!

Wednesday, July 10, 2013

Focus T25 Day 3 Update

I had a few spare minutes and just wanted to update on my first 3 days of Focus T25.

Wow.  Just wow.  I must say that I didn't expect this.  What did I expect?  Well, I expected a reasonably challenging 25 minute cardio blast that would make me break a bit of a sweat and burn some calories.  I did not expect a 25 minute ass kicking that would make my mind go back and forth between the extremes of "I'm in better shape than I thought" to "Holy crap, I'm old and not in shape at all - HELP ME!".  Tonight as I sit here I am sore in places I don't think I've ever been sore before.  My legs right below my ass HURT.  My upper arms ache.  I feel like I just added 20 lbs to everything I lift at the gym and decided to do an extra set of everything too for kicks.

Alpha Cardio:  I covered this in my previous post.  A challenge, yes, but doable with no modifying.

Tuesday I went on a 4 mile easy run, which really didn't end up to be easy at all.  The first half went pretty well, but then the sky opened up and it started to downpour and I had to literally race home.  By the time I got back to my street I was soaked to the bone, my shoes were sopping wet and squishy, and my leg was a little achy again.  Boo.  I haven't tested it yet, but I hope my Nike+ sensor still works.  The water on the corners was literally almost to my ankles on the way home.  Bad news for my shoes.  They are still wet even today!!

Anyway, when I got home and dried off I pushed play on Speed 1.0.  I actually had a lot of fun with this workout.  It was challenging, but then there were stretches in between the hard work.  It kind of reminded me of an awesome intervals run - you go all out as hard as you can for a certain period of time and then you get a short (very short) recovery before having to go back at it again.  Like I said, I had a lot of fun with it.  And just for the record, my leg/ankle/foot doesn't bother me at ALL during the T25 workouts.  If it ever does, I'll be honest about it.  I do wonder if it is a difference in shoes?

See all that glistening sweat?  I promise I was totally dried out from my run before starting this.  When Shaun T says you're gonna work for 25 solid minutes, you work!

This morning when I woke up I was a little sore - upper hamstrings and glutes, mainly - but I wasn't going to let that stop me from trying out Total Body Circuit.  I was a little nervous about this one because a lot of people, including my Coach told me that this was the hardest workout of the set.  But I ate half of a Pure Protein bar and got to work.

Oh. My.  God.  I have not had any doubts about my physical capabilities until now.  Holy crap!  I wish I had a HRM on because I bet a burned a ton of calories today - much more than MyFitnessPal wants to give me for the generic "Aerobics, High Impact" setting I've been using for my T25 workouts.  This was an intense workout that really did work the entire body.  It included squats, lunges, planks, plankwalking, burpees, pushups, etc in super fast succession.  Now, I'll admit I've only been able to do "real" pushups for a short period of time, so having to do fancy ones like supermans and plankwalk pushup combos was very challenging for me!  During the burnout phase I was whimpering and had tears in my eyes and on those last few supermans I did use the modifier.  Immediately after I stopped the DVD I texted my husband saying "FYI Total Body Circuit made me cry".  I'm not going to feel bad about it, though because I gave it my all and I bet by the end of these 10 weeks I'll be better at them.  This workout just kicked my butt!

Tomorrow I'm going to give Ab Intervals a go.  I'm hoping I'll enjoy it because I've always loved ab workouts.  That reminds me, after Total Body Circuit today I did 5 minutes of planks - 1 minute each of forearm, pushup, reverse, and sides.  :)

Since we've just had the storm from hell blow through here it seems, I'm also NOT going to attempt my 4 mile run outdoors in the morning.  My plan is to do T25 first thing when I get up, then hit the gym for my run and strength training afterward.  Of course, we'll see how that works out.

I'm feeling really good.  I'm having my "I just wanna run" moments, but I remind myself that what I'm doing is a good thing.

As far as nutrition goes, I've been spot on!  I'm quite proud of that.  No cleaning up the kids plates, no desserts, lots of water and lots of pre-planning and prepping.  I always make better decisions if I already have half the work done for me.  I'm lazy like that.

Sweat on, my friends!

Monday, July 8, 2013

New Week. New Plan. New Car Smell.

Not making any promises on the new car smell.  I always thought those air fresheners reminded me of an old recliner that your grandad sat in while watching the Price is Right for 40 years as it got all cracked and smelly.

But anyway.

Today I started the new workout program by Shaun T called Focus T25.  It's 25 minutes per day, 5 days a week.  I figured since I'm laying off running so much that this would compliment my fitness perfectly.  This way, I'm not pressured to have to go to the gym every day if I don't get in my requisite amount of cardio.  Trust me, this workout will burn the calories.  Right now I'm thinking that I'll get in my runs before doing T25, but I want to see how this week goes first and then lay out a more concrete plan from there.



Alpha Cardio was today's session.  At first I was all like "psssh, this is nothing" and getting all cocky with it.  Well, by 11 minutes into it the sweat was just pouring off of me.  This workout is no joke.  My daughter was watching me do it and kept cheering me on.  Little does she know how much that helped.  The burnouts were killer!!  She kept counting me down those last few minute "only 2 minutes left Mom, you can do it!".

So, for the sake of accountability, here is a "before" photo:

It is barely noticeable, but please ignore the lovely crayon (NON washable) swirls my 3 year old decorated the wall with... I need to find a time to get that painted.

I'm pretty proud of the upper body definition I've gotten through my strength training program at the gym (thanks Russ!).  I'd like to see something accomplished on my abs, though, which is why I was so interested in T25 - there's a huge focus on the core.  I know I will never have a perfect tight tummy due to the pregnancies and the abdominal surgeries and let's not forget the fact that I was over 100 lbs heavier at one point... I have a ton of just loose flabby skin that won't go away without the assistance of a plastic surgeon.  I'm ok with that, I'd just at least like those upper abs to cut through a bit more and I know that there's some fat blocking the way.

I am not interested in losing weight.  In fact, I'm still very much riding the border of underweight and normal weight.  I weighed myself for the first time in probably six months this morning and was shocked to discover that -even after a holiday weekend- I weigh 10 pounds less than I thought I did.  I've gotta watch that.  My goal is to just "rearrange" things, so to speak, and tone up.

That being said, I am NOT following the T25 Nutrition plan to the letter, and I'm especially not doing the Fast Track.  1100-1600 calories?  Uh, no.  I haven't eaten that little in a long time and when I get close to even that upper part, my performance suffers in all my activities, I feel like total shit, and am the biggest bitch.  I'll stick with using MyFitnessPal to track my intake and adjust accordingly.  Although, I will be using recipes from the plan.  I'm making the fish tacos for dinner tonight - they look delicious.  I love fish tacos!

I'm not going to disclose my weight, but let's just say it is a 3 digit number and starts with a 1.  Good enough?  lol  My other stats that I'll be recording every STATurday from here on out are as follows:  

Arms:  9"
Chest:  32"  (nope, I don't have boobs.  They left the building after my youngest weaned.  I've come to take this as a blessing because its less that I have to cart around while running... lol)
Waist:  26.5"
Thighs: 18"
Body fat: 15%

We'll see what changes or doesn't over the next 10 weeks!

Now.  As for the rest of this week, here's my plan:

Tuesday: 4 mile easy run.  T25 Speed 1.0
Wednesday:  T25 Total Body Circuit
Thursday:  4 mile easy run.  T25 Ab Intervals.  Weights.
Friday:  T25 Lower Focus AND T25 Cardio
Saturday:  4 mile easy run OR rest day - TBD
Sunday:  5 mile easy run AND T25 Stretch

Luckily, I had already scheduled this week to be a running "cutback" week ages ago.  So, it fits right in with the start of T25 plus coming off of whatever crap went wrong with my leg (haven't had a problem with it at all lately).  I think from here, depending on how I feel with the addition of T25 of course, I'm going to do a very gradual build back up to where I was mileage and time wise.  I know that I had initially planned to be at the 35+ mpw on a regular basis point by now, but that's just not going to happen.  Maybe I can use the late fall/early winter to try that again before I start training for the hardcore event.

Have a great week, everyone! 

Sunday, July 7, 2013

Here's How I Did

So how'd I do this week with my new plan of action, especially since it was a holiday week?

Well, I think I did pretty well!  I've been trying to eat better (not nearly as much eating out and more logging everything into MFP), and I do feel better for it.

Monday started off a little rough.  I posted that I had a crazy schedule that day and it... was.  I never did get in my strength training, but honestly it was nice to have a whole day off.  Even if it wasn't really "off" because I was doing lots of other real life stuff.

Tuesday I did as I planned - ran for 30 minutes.  I made it 3.27 miles.  It was a humid morning and I got lunged at by a freaky dog and almost hit by a car (the driver had their turn signal on to turn the other way than I was going, but they decided to come at me instead.  Sigh.).  My leg started bothering me literally right at the end, but the rest of the run felt easy.  Afterwards I did some core work (planks) and a circuit with dumbells here at home since I'd missed Monday's strength training.

Wednesday I hit the gym.  I got on the bike for the first time in about forever.  I was sweating buckets, but I got a great 35 minute ride in.  Just under 10 miles!  After the bike, I moved on to the elliptical.  I really hate the elliptical..  I know its the first go-to anyone comes up with when "well, if you can't run then.." but really I can't stand it.  It is nothing like running, nor even a close substitute.  It feels totally unnatural, feels like it is made for someone at least 3 inches taller than me, and kills my feet.  I hate it!!!!  But, I sucked it up and stuck it out for 35 minutes.  3.07 miles.  Super slow.  But done.

Thursday I got up and out the door early to run again.  Since it was early morning on the 4th, there was like no one out.  It was nice to run around and admire the scenery.  Another nice thing?  This was the most painless run in a while!  I only noticed a very minor twinge right at the end, but it went away as soon as it came on.  Yay!  It was terribly humid outside and my HRM barked at me to keep it slow, so I did.  I ran 3.18 miles.  Nice little 4th of July 5K on my own.  ;-)  After my run, I went to the gym to finish my workout. I hopped back on the bike and went.  I will fully admit that this was much tougher than Wednesday's ride since I'd just ran!  So, I was a little slower, but still managed 9.7 miles in 35 minutes.  Then I was on to my strength training.  I got in my full rotation with the exception of the leg press (still don't want to chance it with my leg/ankle).  Again, I was a little weak because I was bonking after just running and riding.  I have to give triathletes all the credit in the world!!  You folks are badass!

For the rest of Thursday my family and I spent a nice 4th of July together.  We ended up going to Sandcastle where we spent most of the time in the Wave pool and the mushroom pool.  It was incredibly crowded, of course, so it was less enjoyable than on non-holiday days and we ended up leaving early.  After having dinner,we headed down to Heinz Field like we do every year.  I really wanted to see Florida Georgia Line and they were no disappointment.  It was a fantastic show!  Speaking of fantastic shows, the fireworks were just as amazing as ever too.  I swear, Pittsburgh has the best fireworks.  I've seen fireworks in a lot of places from small towns to big cities like NYC, Disney World, and no one out there throws off a better fireworks display than here.
Terrible pic of an awesome display.

Friday was thankfully a full rest day.  I say thankfully because we got home really late Thursday night.  Yes, we only live like half a mile from Heinz Field, but we still drove down there that way we'd have a base of operations, so to speak, and just in case the kids were too weary to walk home.  Well, it took an hour and a half after the fireworks were over for traffic to start moving out of the Gold Lots... haha!  I told Nick I could have ran home and back a ton of times.  Oh well, this is something we always expect.  It's always fun times in the parking lots anyway.  Nick ended up meeting someone from the place he went to school out in the boondocks.  Small freakin' world.  Anyway, by the time we got home, we were tired but the kids still wanted to do some sparklers and stuff, so we indulged that for another half hour or so and then we all dragged our butts into bed.  Then we got up and went to Kennywood!  

Saturday I got up and out again on another ridiculously hot and humid early morning.  Can I just get away with saying that I'll never bitch about winter running again?  I was more comfortable running in single digit temps than this crap.  Other than the weather, though, I have nothing to complain about in regards to this run.  I went a little farther because I felt so great - 4.33 miles!  Slow pace again, but again... the weather.  I didn't have any issues at ALL with this run.  I thought in my mind that I felt something in my ankle area right at the end, but I think it was all in my head.

Saturday night we went to Kennywood again.  I heart Kennywood.

Today my initial goal was to run as long as I felt good.  Since I went a little longer than planned yesterday, I told Nick I didn't want to push it and that I was dedicated to trying to accomplish 10K today.  If I started getting pains, I'd stop, but if I felt good I'd get those 6+ miles.  Well, I'm happy to say that I ended up running exactly 6.5 miles with absolutely NO PAIN AT ALL!!  I know I could have gone longer, but I want to be smart about it.  It was really hot again this morning and it was hard to keep my heart rate down, so as usual these days my pace was in the toilet, but I ran pain/niggle/twinge FREE!  Hooray!  I ran for 1:06-ish.  

Since I accomplished that run, I decided to chill for the rest of the day.  Maybe I'll do some core work later, but I'll probably just take it easy.

Overall this week I ran 17.3 miles.  Definitely not the most impressive numbers there, but I think I did well.  

Next week I start a new adventure, which I'll be posting more about either later or tomorrow:  Focus T25.  Bring it on, Shaun T.  Bring it on.

Monday, July 1, 2013

Becoming "re-accountable"... Wait, is that a word?

I'm too lazy to look it up, but if it isn't a word, it should be.  And that's really the point of this post.

I have been lazy about a lot of things.  This, for me, is a problem.  I've always been a typical hardcore Capricorn.  I make lists, check them twice and thrice, and enjoy getting things done efficiently and effectively.  Without my lists and charts and plans and firm (mostly) tangible goals, I wallow.  Sure, I get up and about and "do things" but it is very lackluster.  And I just... get... blah.  Then something happens and snaps me back to reality and I whip out my pen and paper and calculator and calendar and start planning.  And actually doing.

When I started this blog at the end of last year I had a purpose:  I was going to publicly make myself accountable for my fitness plans and workouts and, in true Capricorn fashion, keep a log for myself of things I'm doing right and wrong.  I set short term goals - a new distance, a new race, some new kind of workout "trick".... even the SBBC kept me moving.  I made it a point every week to post my plans and my actions - the good and bad.  Honestly, I'm not any busier now that I was at Christmastime and at the beginning of 2013 and I still managed to have my shit together then.

Since the Pittsburgh Half, and having no real short term plans or goals other than just building miles (which BTW is damned boring - a reason why I need speedwork in my life as a runner.  Slow and easy all the time SUCKS no matter how many different routes you take), I've been wallowing.  I've been trudging.  My runs haven't been as enjoyable as before.  More times than not I'm having to fight to keep that "oh I'm out here running on a pretty day look at me life is peachy" feeling going.  I got too comfortable with not really doing anything.

And now this injury or whatever it is.  It seems that I've become incapable of running more than 3-4 miles without whatever this pain is popping up.  I feel fine until that point (yesterday it was at 3.68 miles) but then it all goes downhill.  Sometimes it gets better later on, sometimes not.  Now, don't worry, I'm going to see the doctor but my doctors office won't give you a quick appointment unless you're on death's door.  So, I have to wait.  I'll keep you updated.  But!  After spending a couple of days (ok, maybe this whole WEEK) feeling sorry for myself and sinking deeper into the abyss, I snapped out of it.  I realized a few things.

I've become way addicted to running.  Yes, this is a good thing!  However, it is also a terrible thing!  Running is fantastic exercise.  When it's good, it's good for the body, the mind, the spirit.  The total YOU.  You can do things you never thought possible.  Along with that, if you have a personality like me, you're not satisfied with "just finishing" or "nice and easy miles".  You need that next goal, that next challenge.... and that's in most aspects of life, not just exercise.  So, you (I.. ahem) sit and make lists, chart out plans, calculate numbers.  Form grandiose equations such as "If I want to BQ in 2 years, I must do XYZ minus ABC and add in 123", etc.  It is very easy in running to take the "next big thing" to a whole new extreme if you're like me.  A lot of people can't hack it, but I can sit down and read Daniels' Running Formula like some people read 50 Shades of Grey.  I love those numbers, I love that "science", so to speak.

And then along comes an injury/setback that forces you to reevaluate things.

It came to me:  You remember that 100 pounds that's GONE?  Not one of those pounds went away due to running.  Not a single ounce.  Walking, Weightlifting, Pilates, Yoga, Calisthenics, All those Denise Austin aerobics VHS.... All that time spent on researching and taking classes in Nutrition and Diet (oh, excuse me "Lifestyle".. since the D word is no longer in style).... THAT is what brought me to where I am to have the privilege to smile at these medals hanging on my wall.  Unfortunately, I've left all these types of things in the dust for running.  Yes, even the nutrition... As much as I may have complained about it that BBC I did to make sure I got 7-9 fruits and veggies in every day was some of the healthiest eating I've ever done.  I haven't eaten that many on a consistent daily basis lately and trust me, I feel it.  I've been in the mindset of "oh, it doesn't matter - I RUN!"  "I didn't get to the gym this week.  that's ok - I RAN!", "I can't lift heavy weights, it might mess up my running!", etc.  Well, what happens when you can't or shouldn't run??

I'll tell you what happens to this lady.  I slap myself for becoming pretty much a 1 trick pony.  If I'm truly serious about going from Emergency Medicine to Sports Medicine I need to make sure I know about more than running.  I love running.  It is and I hope that it remains my "main thing".  But, I need to get my ass moving in other ways too.  Just because I can't run for 60 minutes pain free right now doesn't mean I can't spin that long.  I might not be able to go on a 90 minute long run this week, but I can run as long as I'm comfortable and follow that up with a bike ride or elliptical time.  I need to make better use of my gym membership.

On that same notion, I need to get my ass back in the game in regards to what I put in my body.  No more late night binges.  No more "let's go kill a 12 pack" nights.  In fact, I need to lay off the booze period.  I'm not in my 20s anymore and while it always seems like a good idea at the time, the next day I feel like total dogshit and I'm kicking myself in the ass.  No more oversugared, overprocessed and over frivolous food purchases.  I do not always "need" (even if I have a long run or race coming up) to have a pie, muffins, or ice cream in the house.  I need to actually use MyFitnessPal for more than keeping track of my pills and water intake.  Yep, this is my fully confessing here.

So, here's what's up.  I'm going back to posting my weekly plans, even if I'm not actively training for anything.  I have Focus T25 on the way to my house.  I figure, if I'm not running for long periods of time, I can do the 25 minute workout and add some 30 minute runs in when I feel like I can and maybe try for a longer one on the weekend.  I'm revamping my nutrition plan and eating the right things at the right times.  I'm going back to shakes and smoothies to round things out instead of mindlessly snacking on graham crackers.  Don't expect cheesy pictures of everything I eat, though.  We all know I'm a shitty photographer and honestly I just forget.

I'm ready to add some things to this adventure I call my crazy life.  Can you keep up?

This week:
Monday:  I'm going to get some form of strength training in.  Maybe some circuit training or just some light weights here at home.  I have a busy day ahead so this may come later.
Tuesday:  30 minute run.  Yes, 30 minutes.  I promise.  15-20 minutes of circuit training.
Wednesday:  60 minutes of cardio.  Either all bike or split between bike and elliptical.
Thursday:  30 minute run.  30 minute bike.  Weights.
Friday:  REST
Saturday:  30 minute run.
Sunday:  I want to try to run as long as it feels good and then once the pain kicks in just stop.  Then round out until I get 90 minutes of cardio between the run and the bike, even just walking, or elliptical.

I'll be lucky to get 15 miles in this week, but that's ok until I can get this leg thing figured out.  But I'll still be burning up those calories and bringing it in other ways!  And I just realized that Thursday is the 4th of July so I may have to switch the Thursday and Friday routines.  But they'll be done.